wod
20 min amrap
5 pull ups
10 push ups
15 air squats
wod
20 min emom
1 power snatch
1 hang power snatch
note: uild in load, prioritizing mechanics
partnerwod
24 min amrap with a partner
24 russian kb swings 24/32
12 handstand push ups
200 m farmers carry
note: hare work load as desired
use two KBs for the farmers carry; go out together and trade as needed
wod
for time
80 db box step ups 15/22,5
note: every minute on the minute, starting at :00, perform 20 double unders
use two dumbbells.
pre workout
4 sets
6 alternating turkish get ups
note: rest 1:00 between sets
use a single db