wod

for load

3-3-3-3-3-3-3

back squat

wod

for time

500 m row
20 pike push ups 51/61
500 m row
35 hand release push ups
500 m row
50 push ups
500 m row

pre-workout

on a 10:00 clock

low ring muscle up practice

wod

3 rounds for time

10 hang power snatches 29/43
2 rope climbs
200 m run

pre workout

on a 10:00 clock

3 hang power snatches

note: uild to a heavy set of 3 reps

wod

4 rounds for reps

1:00 plank hold
1:00 single db box step ups 51/61 ; 15/22.5
1:00 deadlifts 70/102 kg

note: no rest between rounds

post workout

1 set

max effort l sit hold

note: rest as needed

2 sets

l-sit hold for 50% of your max effort

note: rest as needed