wod
15 min amrap
10 wall ball shots 6/9
10 toes to bars
10 box jumps 45/60
note: step down from the box
wod
for time
2,000 m row
50 alternating single leg squats
30 hang cleans 61/102
wod
for time
5 rounds for time
15 push jerks 29/43
12 chest to bar pull ups
9 sumo deadlift high pulls 29/43 kg
wod
12 min amrap
5 devils presses 15/22.5
10 alternating double db front rack lunges
15/20 cal echo bike or row
post workout
200 m farmers carry
note: use dumbbells from the workout
