wod

2 min amrap

200 m run or row
amrap burpees

– rest 2:00 –

4 min amrap

400 m run or row
amrap burpees

– rest 4:00 –

6 min amrap

800 mrun
amrap burpees

wod

for load

3-3-3-3-3-3-3

shoulder press

post workout

on an 8:00 clock

handstand walk practice

wod

15 min amrap

10 wall ball shots 6/9
10 toes to bars
10 box jumps 45/60

note: step down from the box

wod

for time

2,000 m row
50 alternating single leg squats
30 hang cleans 61/102