wod

3 rounds for time

4 rope climbs
12 ghd sit ups
16 single leg squats

post workout

accumulate

50 ghd hip extensions

wod

4 x 2 minute rounds for reps of

12-cal row
24 double-unders
max reps wall ball shots 6/9 kg

note: rest 2 minutes between rounds

wod

12 min amrap

10 toes to bars
15 russian kb swings 24/32
200 m run

post-workout

8 sets

:20 plank hold
:10 rest

partnerwod

5 rounds for time with a partner

20 pull ups
30 wall ball shots 6/9
400 m run

note: divide pull ups and wall ball shots evenly, and run together