wod

4 rounds for reps

1:00 plank hold
1:00 single db box step ups 51/61 ; 15/22.5
1:00 deadlifts 70/102 kg

note: no rest between rounds

post workout

1 set

max effort l sit hold

note: rest as needed

2 sets

l-sit hold for 50% of your max effort

note: rest as needed

wod

20 min amrap

15 double db front squats 15/22.5
50 double unders
12 strict pull ups
15.2 m handstand walk

note: 1,5 m of handstand walking = 1 rep

wod

12 min amrap

10 calories on any machine
8 ring dips
6 single arm russian kb swings/arm 16/24

post workout

accumulate

1 min single arm plank hold on the rings/arm

note: switch arms as needed

partnerwod

5 rounds with a partner

60 double unders, each at the same time
50 burpees, total at the same time
400 m run, together
30 alternating single leg squats, split reps as needed with partner