wod
3 rounds for time
20 chest to bar pull ups
10 overhead squats 56/84
pre workout
on a 8:00 clock
note: build to a heavy 1 rep overhead squat from the floor
wod
for time
100 calorie row
100 box jump-overs 51/61
1,000 m run
post workout
8 sets
:20 double unders
:10 rest
wod
5 rounds of 3 min amrap
3 power cleans 43/61
6 pushups
9 air squats
note: rest 1 min between rounds
wod
for time
5 rounds
12 alternating box step ups 51/61
6 bar muscle ups
note: rest 2:00
5 rounds
12 alternating box step ups 51/61
3 wall walks