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