wod
4 rounds for time
10 deadlifts 70/102
30 wall ball shots 6/9
post workout
8 sets for reps
:20 v ups
:10 rest
partnerwod
3 rounds for time
800/1,000 m row
50 burpees
50 box jumps 51/61
800 m run
note: partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time
wod
for time
21-15-9
pull ups
db clean and jerk/right arm 15/22.5
db clean and jerk/left arm 15/22.5
post workout
1 set
200 m single arm dumbbell overhead carry
note: use your workout dumbbell
switch hands as needed
wod
12 min amrap
10 calorie row
3 thrusters 56/84
12 calorie row
3 thrusters 56/84
14 calorie row
3 thrusters 56/84
note: add 2 calories each round until time expires
pre workout
6 min emom
1 squat clean thruster
note: build to a heavy single