wod

for time

30 russian kb swings 16/24
150 double unders
30 russian kb swings
150 double unders
30 russian kb swings

post workout

4 sets

6 alternating turkish get ups

note: rest 1:00 between sets
use a single db

wod

15 min amrap

200 m run
10 handstand pushups
15 wallball shots 6/9

wod

for time

21-15-9

hang power snatches 34/52
box jumps 51/61

pre-workout

15 min emom

1 power snatch

note: build in load every 3:00

wod

4 rounds for time

10 single leg squats
20 pull ups
30 push ups
1000 m bike