wod

10 rounds for time

10 hand release push ups
5 single arm kb push jerks, right 16/24
5 single arm kb push jerks, left 16/24
10 kb sumo deadlift high pulls 16/24

post workout

3 sets

15 banded bent over rows
15 banded pull aparts

partnerwod

20 min amrap with a partner

100 m farmers carry 16/24
200 m run
30 kb goblet squats 16/24

note: partners complete each run together and split goblet squats and farmers carries as desired

wod

5 rounds for time

25 kb swings 16/24
10 chest to-bar pull ups

post workout

accumulate

10 turkish get ups/arm

note: use a single db or kb

wod

6 sets for load

3 deadlifts

note: use the same load across all sets.