wod

5 rounds for time

400 m run
15 overhead squats 29/43

wod

every 5:00 for 5 rounds

50 double unders
10 kipping pull ups
10 push jerks 47/70
alternating double dumbbell front rack lunges 15.2 m;15/22,5

note: rest with the remaining time in the intervals

wod

5 rounds for time

5 muscle ups
5 thrusters 47/70

pre workout

8 min emom

1 thruster

note: build in load
from the floor

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