WODs

3 rounds for time:75 double-unders750-m row800-m run

Pre-workout:EMOM 15:1 power snatch– Build in load every 3:00. For time:21-15-9Hang power snatch (65/95 lb)Box jumps (20/24

4 rounds for time:10 single-leg squats20 pull-ups30 push-ups1000-m bike

2 rounds for time with a partner:50 KB swings (24/32 kg)50 shuttle runs One partner works at[…]

Rest day

6 rounds for time: 18 squats 18 push-ups 18 walking lunge steps 400-m run

For time: 5 wall walks 800/1,000-m row 5 wall walks Post-workout: 4 sets: :20 seated leg raises[…]