wod
20 min amrap
50 single db box step ups 51/51 ; 10/15
50 single db walking lunges 10/15
100 m single db carry
note: carry the dumbbell anyhow
wod
3 rounds for time
9 hang power cleans 34/52
12 thrusters
15 burpees over the bar
pre workout
8 min emom
1 clean pull
1 hang power clean
1 thruster
note: build in load, but only as quality mechanics allow
wod
on a 10:00 clock
1,600 m run
max calories on any machine in the remaining time
post workout
6 min emom
min 1 | plank hold
min 2 | flutter kicks
wod
20 min amrap
2 muscle ups
4 handstand push ups
8 kb swings 24/32
