wod
for time
30 db devils presses 15/22.5
50 db step ups 30 cm
note: use 2 dumbbells
pre workout
on a 10:00 clock
kipping pull up or chest to bar skill work
wod
4 rounds for time
10/15-cal bike
:30 accumulated dead hang hold
10/15-cal bike
:30 accumulated handstand hold
10/15-cal bike
:30 accumulated ring support hold
wod
9-12-15-18-21 reps for time of
suitcase kb reverse lunges 24/32
kipping chest to bar pull ups
burpee box jumps 61/76
note: use one kettlebell
wod
on a 30:00 clock, complete as many
reps as possible of
plate carry 20/25
