WODs

Partner workout3 rounds for time:400-m run30 KB swings 16/24kg20 pull-ups

Rest Day

For Time (with a Partner)30-20-10-20-30 reps of:Calorie Row/ABWall Ball ShotsBurpeesSandbag Lunges

For time and reps:EMOM 16:Min. 1 | Max handstand holdMin. 2 | DB shoulder press (12.5/15 kg)Min.[…]

Rest Day

6 sets for load:3 deadlifts– Use the same load across all sets. Post workout:3 sets:10 banded deadlifts10[…]

AMRAP 12:9 ring dips12 sumo deadlift high-pulls (65/95 lb) 5 sets for time:100-m DB farmers carry (20/35[…]