wod
6 rounds for time of
10 db burpee deadlifts 15/22.5
10 box jumps 61/76
post workout
accumulate
10 turkish get ups/arm
note: use a single dumbbell
wod
15 min amrap
20 cal row
15 double db push presses 15/22.5
10 toes to bars
wod
3 rounds for time
run 400 m
100 double unders
10 front squats 70/102
pre workout
on a 10:00 clock
build to a heavy 1 squat clean + 2 front squats
wod
8 min amrap
20 walking lunges
20 burpees to a target
post-workout
accumulate
30-50 ghd hip extensions
