wod

5 min amrap

30 double unders
10 burpees

– rest 5:00 –

5 min amrap

30 double-unders
10 single-leg squats

wod

for time

21-15-9

thrusters 29/43
pull ups

wod

every 2:00 for 10 rounds

2 snatches

note: start light, and add weight as technique allows, working up to a heavy set of 2.
for any missed rep, reduce the load by 10% or more and continue in the next round.

post workout

accumulate

50 alternating wall facing handstand shoulder taps
or…
45.7 m handstand walk

wod

for time

row 250 m
– rest 1:00
row 500 m
– rest 2:00
row 1000 m
– rest 4:00
row 500 m
– rest 2:00
row 250 m

lift off prep

every 3 min for 4 rounds

5 - 4 - 3 - 2 reps backsquat

every 3 min for 4 rounds

5 - 4 - 3 - 2 reps deadlift