wod

10 min amrap

8/10-cal row
8 handstand push ups

pre workout

10 min emom

min. 1 | :20 plank shoulder taps
min. 2 | :20 jump rope practice

note: athlete’s choice of jump rope skill

wod

5 x 4:00 rounds

30 russian kb swings 16/24
max cal row

note: rest 1:00 between rounds
score is total calories

wod

12 min amrap

12 strict ring dips
3 rope climbs

partnerwod

3 rounds for time with a partner

90 med ball squats 6/9
80 cal on any machine
70 sit ups

note: one partner works while the other rests