wod

for time

5 rounds for time

15 push jerks 29/43
12 chest to bar pull ups
9 sumo deadlift high pulls 29/43 kg

wod

12 min amrap

5 devils presses 15/22.5
10 alternating double db front rack lunges
15/20 cal echo bike or row

post workout

200 m farmers carry

note: use dumbbells from the workout

partnerwod

3 rounds for time with a partner

10 rope climbs 4.6 m
20 burpee box jump overs 45/60
30 overhead squats 34/52

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