wod
for time
5 rounds for time
15 push jerks 29/43
12 chest to bar pull ups
9 sumo deadlift high pulls 29/43 kg
wod
12 min amrap
5 devils presses 15/22.5
10 alternating double db front rack lunges
15/20 cal echo bike or row
post workout
200 m farmers carry
note: use dumbbells from the workout
partnerwod
3 rounds for time with a partner
10 rope climbs 4.6 m
20 burpee box jump overs 45/60
30 overhead squats 34/52
wod
for time
1600 run or row
800 m med ball carry 6/9
400 m single kb carry 16/24
200 m double kb carry 16/24