wod
5 rounds for time
5 muscle ups
5 thrusters 47/70
pre workout
8 min emom
1 thruster
note: build in load
from the floor
wod
4 rounds for reps
1:00 shuttle runs
1:00 alternating db snatches 15/22.5
1:00 hand release push ups
1:00 calories on any machine
1:00 rest
note: 1 shuttle run is 7,6 m out and 7,6 m back
wod
for time
50 deadlifts 29/43
50 sumo deadlift high pulls
note: every minute including the start
complete 7 knees to elbows
pre workout
every 2:00 for 5 sets
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
note: build in load if the technique is sound
wod
every 4:00 for 5 sets
40 air squats
4 shoulder presses
