wod
5 min amrap
row 500 m
max wall ball shots 6/9
– rest 5:00 –
5 min amrap
row 500 m
max med ball cleans 6/9
post workout
400 m partner medicine ball carry
note: trade off as needed
wod
3 rounds for time
15 hang power snatches 29/43
15 chest-to-bar pull-ups
pre workout
8 min emom
1 hang power snatch
1 high hang power snatch
note: build in load, but only as quality mechanics allow
wod
3 rounds for time
10 shoulder presses 34/52
20 sec handstand hold
10 overhead lunges
20 sec l sit hold
post workout
accumulate
50 good mornings (empty barbell)
wod
20 min amrap
1 muscle up
50 m run or row
2 muscle ups
100 m run or row
3 muscle ups
150 m run or row
4 muscle ups
200 m run or row
