wod

30-20-10 reps for time

single leg squats
pull ups

wod

every 4:00 for 5 sets

400 m run

note: score is slowest effort
rest with the remaining time

post workout

200 m goblet hold carry

note: switch arms as desired

wod

for time

21 db snatches, arm 1 15/22.5
21 lateral burpees over dumbbell
21 db snatches, arm 2 15/22.5
21 lateral burpees over dumbbell
15 db snatches, arm 1 15/22.5
15 lateral burpees over dumbbell
15 db snatches, arm 2 15/22.5
15 lateral burpees over dumbbell
9 db snatches, arm 1 15/22.5
9 lateral burpees over dumbbell
9 db snatches, arm 2 15/22.5
9 lateral burpees over dumbbell

note: time cap: 15 minutes

post workout

3 sets

:30 plank hold
10-15 v-ups

wod

for load

shoulder press

3-3-3-3-3

push press

2-2-2-2-2

push jerk

1-1-1-1-1

note: record the heaviest load for each movement