wod

for time

5 overhead squats 56/84
400 m run
10 overhead squats 47/70
400 m run
15 overhead squats 43/61
400 m run
20 overhead squats 29/43
400 m run
25 overhead squats 15/20
400 m run

partnerwod

8 rounds for time with a partner

40 double-unders
20 ghd sit ups

note: partners alternate complete rounds

post workout

accumulate

50 ghd hip extensions

wod

12 min amrap

200 m run
15.2 m handstand walk
10 box jump-overs 45/60

note: step down from the box

post workout

1 set

200 m double kb overhead carry

wod

10 min emom

1 thruster

rest 3:00

1 set for reps

thrusters at 60%

note: use 60% of the emom 1 rep-max