wod

75 reps for time of

abmat sit ups

straight into…

10-20-30 reps for time of

db thrusters 10/15

burpees

post workout

accumulate

50 db hang muscle cleans

note: rest as needed

wod

for time

accumulate 6:00 of a pull up bar dead hang hold


note: each time you drop from the bar, complete 100 double unders and 30 v ups

wod

10 min amrap

4 squat cleans 56/84
12 pull ups

straight into…

10:00 to establish

1 heavy squat clean

wod

for reps

3:00 max cal row
3:00 max distance handstand walk
3:00 max cal bike

3:00 rest

3:00 max cal bike
3:00 max distance handstand walk
3:00 max cal row

note: 1,5 m of handstand walking is 1 rep