wod

4 rounds for reps

1:00 shuttle runs
1:00 alternating db snatches 15/22.5
1:00 hand release push ups
1:00 calories on any machine
1:00 rest

note: 1 shuttle run is 7,6 m out and 7,6 m back

wod

for time

50 deadlifts 29/43
50 sumo deadlift high pulls

note: every minute including the start
complete 7 knees to elbows

pre workout

every 2:00 for 5 sets

3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull

note: build in load if the technique is sound

wod

every 4:00 for 5 sets

40 air squats
4 shoulder presses

wod

for time

3,000 m row

post workout

2 sets

1:00 plank hold
50 russian twists