wod
10 rounds for time
10 hand release push ups
5 single arm kb push jerks, right 16/24
5 single arm kb push jerks, left 16/24
10 kb sumo deadlift high pulls 16/24
post workout
3 sets
15 banded bent over rows
15 banded pull aparts
partnerwod
20 min amrap with a partner
100 m farmers carry 16/24
200 m run
30 kb goblet squats 16/24
note: partners complete each run together and split goblet squats and farmers carries as desired
wod
5 rounds for time
25 kb swings 16/24
10 chest to-bar pull ups
post workout
accumulate
10 turkish get ups/arm
note: use a single db or kb
wod
6 sets for load
3 deadlifts
note: use the same load across all sets.