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

wod

for time

80 db box step ups 15/22,5

note: every minute on the minute, starting at :00, perform 20 double unders
use two dumbbells.

pre workout

4 sets

6 alternating turkish get ups

note: rest 1:00 between sets
use a single db