WODs

For load:Shoulder press3-3-3-3-3Push press2-2-2-2-2Push jerk1-1-1-1-1– Record the heaviest load for each movement.

Every 4:00 for 5 sets:400-m run– Score is slowest effort.– Rest with the remaining time. Post-workout:200-m goblet[…]

Every 5:00 for 5 rounds:10 thrusters (65/95 lb)5 toes-to-bars20-cal bike20 double-unders– Rest the remainder of each round.

AMRAP 20 with a partner:400-m run50 KB sumo deadlift high pulls (16/24 kg)400-m single-KB carry– Partners run[…]

20-15-10 reps for time:Single-leg squatsPull-ups

Rest day

5 rounds for distance::20 machineREST :40:30 machineREST :30:40 machineREST :20:50 machineREST :101:00 machineREST 1:00