wod

3 rounds

30 ghd sit ups
30 power snatches 25/34

wod

for time

21 - 15 - 9

db man makers 14/22,5

note: peform a 30,5 m farmers carry with
two dbs after each set

wod

backsquat

10 - 10 - 7 - 7 - 4 - 4 - 1 - 1

wod

5 min amrap

30 kb swings 16/24
20 jumping lunges

5 min rest

30 kb swings 16/24
20 jumping lunges

note: both attempts should be an all out effort
with a goal to beat the first amrap the secound
time through.