5 Box jump overs
7 mins AMRAP
Increase by 5reps each round.
10 Dealifts 120/80
50 Double Unders
3 rounds for time
6 Back Squat
6 rounds increasing weight each round. You must complete all 12reps without dropping the bar.
WOD: Partner WOD
5 Pull Ups
5 Wall balls
5 Toe To Bar
5 Kettle bell 28/20
Partner A will complete one round THEN tag Partner B who will complete round two. Repeat.
20 rounds for time
Skill/Strength/Tech: Partner Deadlift
70 Pull ups ‘Rest’ =Plank Hold
80 Front Rack Lunges 40/30 ‘Rest’ = Hollow Hold
90 Power Cleans 40/30 ‘Rest’ = Active Shoulder Dead Hang
100 Back Squats 40/30 ‘Rest’ = Bottom of Pushup Hold
6x 200 M Sprints (A runs, B rests, slap hands and switch: each partner runs 3x)
Partner WOD, for time, rep counts are per team, not per partner. On all movements, except sprints, one partner works at a time and the other partner is in HOLD POSITION, switch every minute, on the minute.