wod

for time

50 cal bike
50 overhead squats 29/43
50 alternating db snatches 15/22.5

pre-workout

6 min emom

5 overhead squats

note: from the floor. build in load.

wod

chad

1000 box step ups

wod

the ghost

6 rounds for reps

1:00 cal row
1:00 burpees
1:00 double unders

note: rest 1:00 between rounds.
athletes work for 3:00 and then rest 1:00 in a fight gone bad amrap style workout.
score is total reps completed at the end of the 6 rounds.
keep a running count from movement to movement, or add up all three during their rest period.

lift off prep

every 3 min for 4 rounds

8 - 12 reps bench press

every 3 min for 4 rounds

8 - 12 reps back squat

wod

10 min amrap

15/20 cal row
20 wallballs

wod

for time

21 chest to bar pull ups
63 double unders
15 chest to bar pull ups
45 double unders
9 chest to bar pull ups
27 double unders

post workout

1 set

200 m single arm db overhead carry 15/22.5

note: alternate arms as needed