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