wod

for max reps:

5 min amrap

50 air squats
max chest to bar pull ups

3 min amrap

30 box step ups 51/61
max toes to bars

1 min amrap

max distance row

note: 10 m = 1 rep

post workout

accumulate

50 alternating wall facing handstand shoulder taps
or…
Handstand walk 45.7 m

partnerwod

for time with a partner

100 walking overhead plate lunges 10/20
75 burpees to a plate
1:00 accumulated hang from a pull up bar
1,000 m weighted run together 10/20
1:00 accumulated hang from a pull up bar
75 burpees to a plate
100 walking overhead plate lunges 10/20

note: one partner works on the hangs, burpees, and overhead lunges, while the other rests
run together with one partner carrying one plate at a time

wod

every 3:00 x 7 sets

2 power cleans
2 thrusters

note: increase loading across as many sets as possible

wod

3 rounds for time

600 m run
rest 1:00
400 m run
rest 1:00
200 m run
rest 1:00

note: score = total time