WODs

930AM METCON AMRAP 9:9 burpees to a target (12/12 in)10 alternating single-leg squats ACCESSORY3 sets:25 GHD sit-ups:30[…]

5 rounds for time with a partner/valentine,400-m run10 ring muscle-ups– Run together, split muscle-up transitions as desired.

Rest day

SKILLOn a 10:00 clock:Find a heavy 3-rep push jerk METCON13.2AMRAP 10:5 shoulder-to-overheads (65/95 lb)10 deadlifts15 box jumps[…]

10 rounds for time:3 power cleans (75/115 lb)12 wall-ball shots (5/7 kg)

METCON For time:1:30 plank hold400/500-m row20 V-ups20 pull-ups20 knees-to-chest400/500-m row1:30 plank hold ACCESSORYAccumulate:30-50 GHD hip extensions or[…]

Rest day