Conditioning:

Partner WOD

32-24-16 rep rounds of:

Calories rowed

Hang power cleans (135/93)

 

…rest 3:00, then…

32-24-16 rep rounds of:

Calories biked

Alternating DB snatches (50/35)

 

…rest 3:00, then…

Run 600-400-200

GHD Sit-ups 32-24-16

 

For time

 

Skill:

3 Rope climbs

30 second hollow hold

3 reps of 5 second negative from handstand

30 second low plank hold

Rest 1:00

 

3 rounds for quality

 

 

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