wod

12 min amrap

10 toes to bars
15 russian kb swings 24/32
200 m run

post-workout

8 sets

:20 plank hold
:10 rest

partnerwod

5 rounds for time with a partner

20 pull ups
30 wall ball shots 6/9
400 m run

note: divide pull ups and wall ball shots evenly, and run together

wod

for time

4-8-12-16-20-24

alternating db hang power cleans 15/22.5

2-4-6-8-10-12

burpees over the db

wod

for load

5-5-3-3-1-1-1

snatch

post workout

5 sets

3 snatch pulls

note: at or slightly above max snatch weight