wod

4 rounds for time

400 m run
10 squat snatches 43/61

pre workout

every 2:00 for 5 sets

3 snatches

wod

for time

30 db devils presses 15/22.5
50 db step ups 30 cm

note: use 2 dumbbells

pre workout

on a 10:00 clock

kipping pull up or chest to bar skill work

wod

4 rounds for time

10/15-cal bike

:30 accumulated dead hang hold

10/15-cal bike

:30 accumulated handstand hold

10/15-cal bike

:30 accumulated ring support hold

wod

9-12-15-18-21 reps for time of

suitcase kb reverse lunges 24/32
kipping chest to bar pull ups
burpee box jumps 61/76

note: use one kettlebell