wod

10 rounds for time

10 hand release push ups
10 sit ups

every 2:00 x 4 sets

7 double kb front squats

note: build in load as desired

wod

5 rounds for reps

1:00 bike or row for cal

rest :30

1:00 double db push presses 15/22.5

rest :30

post workout

3 sets for reps

5-15 GHD hip extensions

note: rest 1:00-2:00 between sets

wod

for time

2 power cleans 47/70
50 double-unders
4 power cleans 47/70
50 double-unders
6 power cleans 47/70
50 double-unders
8 power cleans 47/70
50 double-unders
10 power cleans 47/70

pre workout

on a 10:00 clock

3 hang power cleans

note: build to a heavy set
rest ~2:00 between sets

wod

for time

30 kb step ups 24/32
30 toes to bars
22/30 cal row
30 strict handstand push ups
22/30 cal row
30 toes to bars
30 kb step ups 24/32

note: hold the kb on the shoulder