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

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