wod
3 rounds for time
400 m run
21 kb swings 16/24
12 pull ups
wod
10 min emom
1 power snatch
1 hang squat snatch
1 overhead squat
note: build in load across the 10 min
wod
for time and reps
16 min emom
min. 1 | max handstand hold
min. 2 | db shoulder press 12.5/15
min. 3 | max hang from a pull up bar
min. 4 | strict pull ups
note: score is total seconds held + total reps completed
perform just one attempt on the holds each minute.
wod
3 rounds for time
40 russian kb swings 16/24
20 box jump overs 45/60
