wod
5 rounds for time
7 muscle ups
21 burpees
wod
3 rounds for time
60 walking lunges
40 double unders
20 ghd sit ups
post workout
3 sets
5-15 ghd back extensions
note: rest as needed
wod
for time
5 squat snatches 34/52
20 hand release push ups
15 cal row
10 squat snatches 34/52
20 hand release push ups
15 cal row
15 squat snatches 34/52
20 hand release push ups
15 cal row
wod
12 min amrap
50 m double db farmers carry 15/22.5
100 m run
10 chest to bar pull ups
post workout
accumulate
10 turkish get-ups/arm
note: use a single db or kb
build in load as desired through all 10 reps