wod

10 rounds

3 hang power snatches

note: lift every 2:00
build in load if technique allows

post workout

8 sets

:20 plank hold
:10 rest

wod

every 2:00 for 6 rounds

15 burpees over the rower
max cal row

note: rest 2:00 between rounds

wod

20 min amrap

2 ring muscle ups
4 handstand push ups
8 KB swings 24/32

partnerwod

20 min amrap with a partner

max cal on any machine

note: from :00-5:00 and 10:00-15:00, the non working partner holds a plank
from 5:00-10:00 and 15:00-20:00, non working partner hangs from a bar
partners can only accumulate calories if their partner is holding or hanging