wod

5 rounds for time

8 ground to overheads 29/43
10 bar facing burpees

pre workout

every 2:00 for 5 sets

3 snatches

wod

4 rounds for reps

1:00 kb swings 16/24
1:00 double unders
1:00 pull ups
1:00 rest

wod

3 rounds for time

400 m run
20 db farmers carry walking lunges 15/22.5

note: use two dumbbells

pre workout

3 sets

10-20 ghd sit ups

note: rest as needed

wod

5 sets of the complex for load

3 squat cleans
1 jerk