wod

10 min amrap

4 squat cleans 56/84
12 pull ups

straight into…

10:00 to establish

1 heavy squat clean

wod

for reps

3:00 max cal row
3:00 max distance handstand walk
3:00 max cal bike

3:00 rest

3:00 max cal bike
3:00 max distance handstand walk
3:00 max cal row

note: 1,5 m of handstand walking is 1 rep

wod

for time

400 m run
30 lateral burpees over the bar
20 clean and jerks 36/52

post workout

accumulate

2:00 ghd Superman hold

note: rest and share ghds as needed

wod

for time

500 m row
30 toes to bars
30 overhead squats 36/52
500 m row

pre workout

3 sets

6 overhead squats

note: build in load