wod

3 rounds for time

10 deadlifts 47/70
10 burpees over the barbell

straight into…

3 rounds for time

10 front squats 47/70
10 burpees over the barbell

post workout

accumulate

30 ghd back extensions

note: rest as needed

wod

5 rounds for time:

15 chest to bar pull ups
handstand walk 7.6 m

wod

15 min amrap

Snatch 56/84

note: every 3:00, including 0:00, run 400 m

pre workout

10:00 clock

find a heavy 1 rep snatch

wod

3 rounds for time

30 wall ball shots 6/9
90 double unders