WODs

AMRAP 30:With a partner:Max distance row– One partner works at a time switching as needed.

Pre-workout:4 sets::40 alternating single-leg squats– Rest :20 For time:50 air squats21 ring dips50 air squats15 ring dips50[…]

Pre-workout:On a 10:00 clock:Handstand walk practice 5 rounds for time:10 alternating DB snatches 15/22.5 kg15m DB overhead[…]

Rest Day

5 rounds for time with a partner:400m run30 synchro box jumps30 synchro wall-ball shots

AMRAP 10:15 V sit-ups200m run with ball For quality:21-15-9:Single-leg DB deadlifts/legDB good mornings

Rest Day