wod

3 rounds for time

30 alternating single leg squats
15 push jerks 29/43

pre workout

every 2:00 for 5 sets

3 shoulder presses
3 push jerks

note: build to a heavy complex
take the bar from the floor.

wod

2 rounds for reps of

3:00 toes to bars
3:00 kettlebell swings 16/24
3:00 calorie row

note: run 400 m at the start of each

wod

7 x 1:00 rounds of

21 double unders
7 burpees

max reps deadlifts 102/143

note: rest 2:00 between rounds

wod

for time

50-40-30

wall ball shots 6/9

5-4-3

strict muscle ups

post workout

1 set
30 v ups
40 tuck ups
50 hollow rocks