WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRENGTH:
Back Squat
- 2 attempts to come as close as possible to 10RM (2:00 REST between)
- EOM 8×4 @ 10rm
Tempo Chin-ups
- 5×5 with 4 count negative
MetCon:
Partner WoD
5 Rounds – a complete round consists of both partners performing both parts
2 part SCORE
- total HPC load across rounds (only unbroken reps count toward total)
- total reps KBS across rounds (only unbroken reps count toward total)
P1 – CLOCK3
- 12 Push-up
- 6 Burpee Over The Box, 24″/20″
- 3 Hang Power Clean (unbroken)
- REST until SWITCH
P2 – CLOCK3
- AMRAP Continuous KettleBell Swings #53/35
- REST until SWITCH