wod

12 min amrap

12 strict ring dips
3 rope climbs

partnerwod

3 rounds for time with a partner

90 med ball squats 6/9
80 cal on any machine
70 sit ups

note: one partner works while the other rests

wod

5 rounds for time

8 ground to overheads 29/43
10 bar facing burpees

pre workout

every 2:00 for 5 sets

3 snatches

wod

4 rounds for reps

1:00 kb swings 16/24
1:00 double unders
1:00 pull ups
1:00 rest