wod

12 min amrap

10 calories on any machine
8 ring dips
6 single arm russian kb swings/arm 16/24

post workout

accumulate

1 min single arm plank hold on the rings/arm

note: switch arms as needed

partnerwod

5 rounds with a partner

60 double unders, each at the same time
50 burpees, total at the same time
400 m run, together
30 alternating single leg squats, split reps as needed with partner

wod

10 min amrap

5 power cleans 61/93
10 toes to bars

pre workout

10 min emom

1 hang power clean

wod

for load

shoulder press

3-3-3-3-3

push press

2-2-2-2-2

Push jerk

1-1-1-1-1

note: record the heaviest load for each movement