Squat 3×3 Building
5×6 @ 75% on 2′ Interval
Ring Straight Arm Dip Support Hold 3x20s
Band Facepull 3×15
Partner WOD – One partner works at a time on the same interval, switch together
3? Intervals w/ no rest between for total accumulated reps
1. Rower Cals
2. Deload Pushups
3. KB Swings (24/16kg)
4. Wall Ball Sit up Handoff (20/14lbs)(Facing each other, sit up and hand ball to partner, tap ground overhead each time ? each pass = 1)
5. Walking Lunges (each step = 1)
Rx+ (no scaling movements)
1. Rower Cals
2. Handstand Pushups (to single Ab Mat)
3. Hang Clean (45/30kg)
4. Toes to Bar
5. OH Squat (45/30kg)