wod

5 rounds for time

20 russian kb swings 24/32
400 m run

wod

for load

10-10-10-10-10

bench press

post workout

8 sets

:20 double unders
:10 rest

wod

10 min amrap

15 calorie row
10 deadlifts 56/84

pre workout

take 10:00 to build to a heavy 5 rep deadlift

wod

for time

400 m run
30 toes to bars
400 m run
10 wall walks
400 m run
30 toes to bars
400 m run

post workout

4 sets

10 good mornings

note: build in load, but only as quality mechanics allow