wod

for time

1600 run or row
800 m med ball carry 6/9
400 m single kb carry 16/24
200 m double kb carry 16/24

wod

for load

power snatch

5-5-5-3-3-3-1-1-1

note: lift every 3 min

wod

8 min amrap

4 front squats 56/84
3/4 strict pull-ups

pre workout

6-5-4-3-2

front squats

note: take the bar from the floor

wod

12 rounds for cal

:30 sec row

note: rest :30.sec