Conditioning:

“Partner Killer”

10 Muscle-ups

20 Weighted Overhead Lunges (35/25)

30 Burpees

40 Sit-ups

50 Seconds of Low Plank Hold (both partners at once)

120 Double Unders

120 meters Buddy Carry

50 Squats

40 Calories Rowed

30 Toes-2-Bar

20 Pistols

10 Strict Dips

 

For Time

 

…Rest 3:00

 

Strength:

Find combined 1-rep max:

Power Snatch

(10:00 cap)

 

 

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This is a partner WOD. One partner working at a time, except plank hold; and equal work required on each exercise.

On power snatch, both partners find 1-rep max simultaneously.

 

 

Mobility:

Hip Capsule – 2:00/side

Overhead Distraction – 2:00/side

T-Spine – 3:00

 

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