wod

for time

30 kb step ups 24/32
30 toes to bars
22/30 cal row
30 strict handstand push ups
22/30 cal row
30 toes to bars
30 kb step ups 24/32

note: hold the kb on the shoulder

wod

for time

50-40-30-20-10

burpees

note: run or row 400 meters after each set of burpees

wod

for load

3-3-3-3-3-3-3

overhead squat

post-workout

3 sets for load

10 snatch grip bent over rows

wod

7 min amrap

3-6-9-12… etc.

thrusters 29/35
hhest to bar pull ups

post workout

3 sets

5-15 ghd sit ups

note: rest 1:00-2:00 between sets