wod

15 min amrap

3-6-9-12, etc.

v ups
russian kb swings 16/24
calorie bike or row

note: continue adding 3 reps to each movement until time expires

wod

2 rounds for time

10 snatches 56/79
12 bar facing burpees

right into

2 rounds for time

10 snatches 34/52
12 bar facing burpees

pre workout

8 min emom

1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch

wod

every 3:00 for 5 rounds

40 double unders
20 wall ball shots 6/9

note: rest the remainder of each interval
score is the fastest round

post workout

rope climb practice on an 8:00 clock

Set 1

2:00 jump and grab (no foot hook)

Set 2

2:00 jump and establish foot hook

Set 3

2:00 jump, establish foot hook, and 1 pull

Set 4

2:00 full rope climb

wod

for time

21-15-9

db deadlifts 15/22.5

42-30-18

box step-ups 51/61

note: use two dumbbells