wod

for time

50 box jumps 51/61
50 jumping pull ups
50 kb swings 12/16
50 walking lunge steps
50 knees to elbows
50 push presses 15/20
50 ghd hip extensions
50 wall ball shots 6/9
50 burpees
50 double unders

wod

5 rounds for time

200 m run
10 strict handstand push-ups

post workout

3 sets

3-10 ghd hip and back extensions

note: rest as needed

partnerwod

20 min amrap with a partner

row for calories

note: switch as needed

wod

21-15-9 reps for time of

thrusters 29/43
pull ups

post workout

accumulate

3:00 plank hold