wod
for max reps:
5 min amrap
50 air squats
max chest to bar pull ups
3 min amrap
30 box step ups 51/61
max toes to bars
1 min amrap
max distance row
note: 10 m = 1 rep
post workout
accumulate
50 alternating wall facing handstand shoulder taps
or…
Handstand walk 45.7 m
partnerwod
for time with a partner
100 walking overhead plate lunges 10/20
75 burpees to a plate
1:00 accumulated hang from a pull up bar
1,000 m weighted run together 10/20
1:00 accumulated hang from a pull up bar
75 burpees to a plate
100 walking overhead plate lunges 10/20
note: one partner works on the hangs, burpees, and overhead lunges, while the other rests
run together with one partner carrying one plate at a time
wod
every 3:00 x 7 sets
2 power cleans
2 thrusters
note: increase loading across as many sets as possible
wod
3 rounds for time
600 m run
rest 1:00
400 m run
rest 1:00
200 m run
rest 1:00
note: score = total time