wod

for time

50-40-30

wall ball shots 6/9

5-4-3

strict muscle ups

post workout

1 set
30 v ups
40 tuck ups
50 hollow rocks

wod

for load

3-3-3-3-3-3-3

power clean

post-workout

1:00 max rep power cleans

note: use 75% of your heaviest set of the day

wod

5 rounds for time

20 box jump overs 45/60
20 push ups
20 pull ups

pre workout

6 min emom

:15 jump rope skill practice

wod

as many rounds as possible in 10 minutes of

10 thrusters 38/52
10 power snatches 38/52