wod

on a running clock

at 0:00

15-12-9-6-3 reps for time of

toes to bars
double kb overhead walking lunges 16/24

at 12:00

15-12-9-6-3 reps for time of

calorie row
lateral burpees over the rowing machine

wod

for time
15 box jumps 30 in
400 m run
20 box jumps 24 in
400 m run
25 box jumps 20 in
400 m run

post workout

8 sets

:20 hollow hold
:10 rest

wod

7 sets

3 push jerks + 1 split jerk

post workout

3 sets

1:00 freestanding handstand practice

note: rest 1:00 between sets

wod

18 min emom
min 1 | 5 power cleans 47/70
min 2 | 9/12 cals Echo bike
min 3 | 5 strict pull ups + 10 push ups + 15 air squats