DAILY WHITEBOARD

3RFT
315/220 deadlift x 5
30"/24" burpee box jump x 7
clapping push up x 9

1000m row
800m run

-goal is to finish this in under 7mins

-75 burpee penalty for exceeding 8min rx

using row/run time from above, perform amrap of the following:
135/95 ground to overhead x 5
rope climb x 2

POST TITLE

amrap in 20mins:

HR push up x 10

toes to bar x 15

100m run

within 10mins, find 3RM deadlift

2RFT
20/14 wall balls x 50
350m row

6RFT
200m run
40/25 alternating one-arm dumbbell snatch x 20
burpees x 10

PEE RAMID

Double Unders x 100

Air Squats x 75

Pull Ups x 50

Air Squats x 75

Double Unders x 100

overhead squat
3-3-2-2-1-1-1