wod

for time

9 hand release push ups
100 m run
15 hand release push ups
200 m run
21 hand release push ups
400 m run
21 hand release push ups
200 m run
15 hand release push ups
100 m run
9 hand release push ups

post workout

accumulate

2:00 in a handstand

note: athlete’s choice: freestanding, against the wall, feet on a box, etc.

wod

0:00-10:00

1 rep max clean

10:00-20:00

1 rep max bench press

20:00-30:00

1 rep max overhead squat

wod

for time

2,000 m row

post workout

2 sets

1:00 plank hold
50 russian twists

wod

for time

20 burpees
100 double unders
20 left arm db snatches
20 right arm db snatches
400/500 m row
50 single arm overhead db lunges
400/500 m row
20 left arm db snatches
20 right arm db snatches
100 double unders
20 burpees

note: use one dumbbell 15/22,5
switch arms on the lunges as needed