wod

8 min amrap

20 sit ups
20 kb goblet squats 16/24

pre workout

every 3:00 for 5 sets

3 back squats

partnerwod

20 min amrap with a partner

400 m run
50 kb sumo deadlift high pulls 24/32
400 m single kb carry

note: partners run together and break up the other two movements as needed

wod

every 5:00 for 5 rounds

10 thrusters 34/52
10 toes to bars
20 cal bike
40 double unders

note: rest the remainder of each round

wod

1-2-3-4-5-6-7-8-9-10 reps for time of

kb swings 24/32

burpee pull ups

note: pull up bar 6 inches from fingertips with arms overhead

post workout

10 min emom

min 1 | 2 turkish get ups
min 2 | :10-:30 l sit hold