wod
20 min amrap
2 ring muscle ups
4 handstand push ups
8 KB swings 24/32
partnerwod
20 min amrap with a partner
max cal on any machine
note: from :00-5:00 and 10:00-15:00, the non working partner holds a plank
from 5:00-10:00 and 15:00-20:00, non working partner hangs from a bar
partners can only accumulate calories if their partner is holding or hanging
wod
3 rounds for time
10 deadlifts 47/70
10 burpees over the barbell
straight into…
3 rounds for time
10 front squats 47/70
10 burpees over the barbell
post workout
accumulate
30 ghd back extensions
note: rest as needed
wod
5 rounds for time:
15 chest to bar pull ups
handstand walk 7.6 m
