heavy wod

5 sets for load an reps

every 4 min complete:

3 push presses

note: immediately following your final
push press, complete a single max
set of handstand push ups

partner wod

5 rounds

400 m run
40 alternating single leg squats

note: run together an break up the squats as needed

wod

9 min amrap

10 strict ring dips
15 kb swings 24/32

wod

5 rounds

21 cal echo bike
9 deadlifts 43/61
6 push jerks 43/61
3 squat snatches 43/61