partnerwod

for time with a partner

run 1,200 m

then…

16 rounds of
8 toes to bars
8 burpee box jumps 51/61

then…

47 goblet squats 24/32

note: run together
split all other work evenly with one person working at a time
one partner completes a full round of the couplet before switching

wod

7 rounds for time

20/25-calorie bike

note: rest 1:00 between rounds

post workout

2 sets

1:00 ghd hip extensions

note: rest 3:00 between sets

wod

5 sets for load

3 cleans
2 front squats
1 jerk

wod

on a 7:00 clock for reps

10 weighted pull ups 6/9
20 chest to bar pull ups
30 kipping pull ups
max reps wall ball shots 6/9

pre workout

every :30 for 10 sets

1 rep of squat therapy

note: hold the bottom for :05.