wod

20 min amrap

2 ring muscle ups
4 handstand push ups
8 KB swings 24/32

partnerwod

20 min amrap with a partner

max cal on any machine

note: from :00-5:00 and 10:00-15:00, the non working partner holds a plank
from 5:00-10:00 and 15:00-20:00, non working partner hangs from a bar
partners can only accumulate calories if their partner is holding or hanging

wod

3 rounds for time

10 deadlifts 47/70
10 burpees over the barbell

straight into…

3 rounds for time

10 front squats 47/70
10 burpees over the barbell

post workout

accumulate

30 ghd back extensions

note: rest as needed

wod

5 rounds for time:

15 chest to bar pull ups
handstand walk 7.6 m