wod
8 min amrap
20 sit ups
20 kb goblet squats 16/24
pre workout
every 3:00 for 5 sets
3 back squats
partnerwod
20 min amrap with a partner
400 m run
50 kb sumo deadlift high pulls 24/32
400 m single kb carry
note: partners run together and break up the other two movements as needed
wod
every 5:00 for 5 rounds
10 thrusters 34/52
10 toes to bars
20 cal bike
40 double unders
note: rest the remainder of each round
wod
1-2-3-4-5-6-7-8-9-10 reps for time of
kb swings 24/32
burpee pull ups
note: pull up bar 6 inches from fingertips with arms overhead
post workout
10 min emom
min 1 | 2 turkish get ups
min 2 | :10-:30 l sit hold