wod

5 rounds for time

5 front squats 70/102
5 rope climbs 4.6 m
400 m run with a plate 10/20

note: 30:00 time cap

wod

21-15-9 reps for time of

handstand push ups
Ring dips
Push ups

wod

10 rounds for time

12 kb swings 16/24
30 double unders

note: 15:00 time cap

pre workout

3 sets for completion

5-10 strict toes to bars

wod

5 rounds for distance

:20 row

– rest :40

:30 row

– rest :30

:40 row

– rest :20

:50 row

– rest :10

1:00 row

– rest 1:00