wod

for time

100 double unders
50 alternating dumbbell snatches 16/24
100 double unders

pre workout

8 rounds

:20 double under, triple under, or crossover work
:10 rest

partnerwod

for time with a partner

60 synchronized abmat sit ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees to elbows
42/60 calories

note: use any machine for calories.

wod

10 min amrap

2-4-6-8…

box jump overs 51/61
30,5 m db farmers carry 32/24

note: use two dbs
step down from the box

post workout

6 min emom

min 1 | max time in a plank hold
min 2 | max flutter kicks

wod

5 rounds for time

8 handstand push ups
8 alternating front rack lunges 34/52
8 push presses 34/52
400 m run