wod

for load

10-10-10-10-10

back squat

wod

3 rounds for time

25 knees to elbows
1,200/1,500 m c2 bike

wod

complete as many rounds as possible in 9:00 of

2-4-6-8… etc

box jumps 45/60
handstand push ups

post workout

for completion

50 kb shoulder presses

note: use the same load for all 50 reps

wod

5 rounds for time

200 m run
6 clean and jerks 56/84

pre workout

on a 10:00 clock

3 unbroken clean and jerks

note: build to a heavy set