wod

15 min amrap

Snatch 56/84

note: every 3:00, including 0:00, run 400 m

pre workout

10:00 clock

find a heavy 1 rep snatch

wod

3 rounds for time

30 wall ball shots 6/9
90 double unders

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