wod

12 rounds for cal

:30 sec row

note: rest :30.sec

wod

for time

100 double unders
75 hang power cleans 25/34
50 ghd sit ups
75 push presses 25/34
100 double unders

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