wod

12 min amrap

50 thrusters 29/43 kg
50 toes to bars
50 box jumps 45/60
50 ring dips

wod

20 min amrap

400 m run or row
25 double unders
400-m run or row
50 double unders
400 m run or row
75 double unders
400 m run or row
100 double unders
etc…

note: add 25 double unders to each round.
100 m of running = 1 rep

post workout

4 sets

:20 strict sit-ups
:10 rest
:20 flutter kicks
:10 rest

wod

for time

30-20-10

burpees
chest to bar pull ups
alternating db snatches 15/22.5

pre workout

6 min emom

3 bar muscle ups or transition drills

wod

5 rounds for time

20 push presses 25/34
20 alternating front rack lunges

pre workout

8 min emom

2 push presses

note: build to a heavy set of 2 reps.