wod
3 rounds for time
400 m run
21 knees-to-elbows
12 double db hang squat cleans 15/22.5
post workout
accumulate
50 alternating db renegade rows
note: use workout load.
wod
every 4 min for 5 rounds
400/500-m row
note: rest the remaining time in the interval
score is slowest interval
wod
for time
45 deadlifts 70/102
45 handstand push ups
pre workout
8 min emom
2 deadlifts
note: build to a heavy set of 2 reps
wod
3 rounds for time
90 double unders
30 kb swings 16/24
post workout
for time
200 m single arm kb overhead walk
note: use the same KB you used in the workout
switch arms as needed