wod

20 min emom

min. 1 | 3 bar muscle ups
min. 2 | :45 max distance handstand walk

partnerwod

for time with a partner

800 m run
80 kb swings 16/24
80 kb walking lunges
800 m run

note: run together and split kb work as desired

wod

10 rounds for time

8/10-calorie bike or row
10 burpees

post workout

6 min emom

min. 1 | plank hold
min. 2 | flutter kicks

wod

5 rounds for time

2 rope climbs
10 GHD sit-ups
20 box jumps 45/60

note: step down from the box