wod

10 min amrap

5 power cleans 61/93
10 toes to bars

pre workout

10 min emom

1 hang power clean

wod

for load

shoulder press

3-3-3-3-3

push press

2-2-2-2-2

Push jerk

1-1-1-1-1

note: record the heaviest load for each movement

wod

3 rounds for time

20 chest to bar pull ups
10 overhead squats 56/84

pre workout

on a 8:00 clock

note: build to a heavy 1 rep overhead squat from the floor

wod

for time

100 calorie row
100 box jump-overs 51/61
1,000 m run

post workout

8 sets

:20 double unders
:10 rest