wod

4 rounds for time

run 800 m

note: rest 3:00 between rounds

post workout

accumulate

30 ghd back extensions

note: rest as needed

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