wod

for time

120 double unders
30 sit ups
6 wall walks
100 double unders
25 sit ups
5 wall walks
80 double unders
20 sit ups
4 wall walks
60 double unders
15 sit ups
3 wall walks
40 double unders
10 sit ups
2 wall walks

pre workout

accumulate

50 alternating wall facing handstand shoulder taps

or…

handstand walk 45.7 m

wod

for time

21 front squats 56/84
200 m double db farmers carry 15/22.5
15 front squats 56/84
150 m double db farmers carry 15/22.5
9 front squats 56/84
100 m double db farmers carry 15/22.5

pre workout

every 2:00 for 5 sets

2 squat cleans

wod

12 min amrap

12 hang power cleans 43/61
3 ring muscle ups

pre workout

on a 10:00 clock

low-ring muscle up practice

wod

3 rounds for reps

1:00 wall ball shots 6/9
1:00 sumo deadlift high pulls 25/34
1:00 box jumps 45 cm
1:00 push presses 25/34
1:00 row for calories

note: rest 1:00 between rounds