wod

for time

21 deadlifts 102/143
15 hang power cleans 70/102
9 squat clean thrusters 38/61

pre workout

every 2:00 for 5 sets

1 deadlift
1 hang power clean
1 hang squat clean
1 thruster

note: rest with the remaining time in the interval.

wod

10 rounds for time

100 m double kb farmers carry 16/24
3 wall walks

post workout

accumulate

25 single kettlebell russian swings/arm

note: use workout weight

wod

every 3:00 for 5 sets

200 m run
7 pull ups
5 chest to-bar pull ups
3 bar muscle ups

post workout

accumulate

50 hand release push ups

wod

as many rounds and reps as possible in 7 minutes of

5 wall-ball shots 6/9
15 double unders

note: after each completed round, add 5 wall ball shots and 15 double unders

post workout

4 sets

:20 med ball russian twist
:10 rest
:20 flutter kicks
:10 rest