wod

every 5:00 for 5 rounds

10 thrusters 34/52
10 toes to bars
20 cal bike
40 double unders

note: rest the remainder of each round

wod

1-2-3-4-5-6-7-8-9-10 reps for time of

kb swings 24/32

burpee pull ups

note: pull up bar 6 inches from fingertips with arms overhead

post workout

10 min emom

min 1 | 2 turkish get ups
min 2 | :10-:30 l sit hold

wod

for load

snatch

build to a 1 rep max

clean and jerk

build to a 1 rep max

wod

for time

15 ring dips
1,000 m row
15 ring dips
750 m row
15 ring dips
500 m row

pre workout

on a 10:00 clock

handstand practice