wod

for time

3,000 m row

post workout

2 sets

1:00 plank hold
50 russian twists

partnerwod

3 rounds for time with a partner

30 squat cleans 29/43
30 pull ups
800 m run

note: athletes run together and break up the cleans and pull ups as needed

wod

15 min amrap

double kb front rack carry 50 m; 16/24
10 burpees to target

post workout

4 sets

6 alternating turkish get ups

note: rest 1:00 between sets
use a single kettlebell or dumbbell

wod

12 min amrap

3-6-9-12… etc.

abmat sit ups
push jerks 34/52

pre workout

every 2:00 for 5 sets

1 shoulder press
3 push jerks

note: build in load if the technique is sound