wod

as many rounds and reps as possible in 7 minutes of

5 wall-ball shots 6/9
15 double unders

note: after each completed round, add 5 wall ball shots and 15 double unders

post workout

4 sets

:20 med ball russian twist
:10 rest
:20 flutter kicks
:10 rest

wod

for time

50 box jump overs 51/61
40 hang power snatches 25/34
30 chest to bar pull ups

note: step down from the box

partnerwod

20 min amrap with a partner

30 front rack reverse lunges 29/43
20 push presses
10 bar muscl ups

note: share work as desired

wod

18-15-12-9-6-3 reps for time

squat cleans 43/61
lateral burpees over the bar

pre workout

8 min emom

3 hang squat cleans

note: work to a heavy 3-rep for the day