wod
for time
20 burpees
100 double unders
20 left arm db snatches
20 right arm db snatches
400/500 m row
50 single arm overhead db lunges
400/500 m row
20 left arm db snatches
20 right arm db snatches
100 double unders
20 burpees
note: use one dumbbell 15/22,5
switch arms on the lunges as needed
partnerwod
10 min amrap
max calories on any machine
note: non working partner holds a plank
post workout
for load
3-3-3-3-3-3-3
weighted dip
wod
for time
9-7-5
deadlifts 56/84
hang power cleans 56/84
front squats 56/84
post workout
accumulate
50 good mornings
note: rest as needed
athlete chooses load
hero wod
morrison
150 box jumps 45/60
150 wallballs 6/9
150 kb swings 16/24
