wod

every 4:00 minutes for 5 rounds

400 m run
2 legless rope climbs

note: rest remaining time

partnerwod

3 rounds for time with a partner

30 shoulder to overheads 43/61
60 walking lunges
90 double unders

note: partners trade off as needed with one partner working at a time

wod

9 min amrap

12 sumo deadlift high pulls 29/43
6 shuttle runs

note: shuttle run is 7,6 m down / 7,6 m back

post workout

on a 8:00 clock

6 attempts at a max distance broad jump

wod

3 rounds for time

30 hang power cleans 34/52
30 bar facing burpees

pre workout

6 min emom

3 hang power cleans

note: build to a heavy 3 rep for the day