PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate movements
AMRAP 30 Minutes:
1k Bike
30 Box Jump-overs, 24/20″
30 Wallball, 20/14lbs

SCALED
In teams of two, alternate movements
AMRAP 30 Minutes:
500m Row
30 Box Jump-overs, 20/16″
30 Wallball, 14/10lbs

LITE
In teams of two, alternate movements
AMRAP 30 Minutes:
300m Row
20 Box Jumps
20 Wallball

OPEN GYM WOD

Warm-up:
3 Rounds:
10 Calories on Bike or Rower
10 Empty Bar Hang Power Snatch
-then-
90 second pigeon each side.

Strength:
Front Squat
3×8 @70%+

Barbell or DB Push Press
2-2-2-2-2
Build weight over sets

Metcon:
5 Rounds:
20 Alternating Pistols or 30 Air Squats
15 Sumo DLHP 95/65lbs
10 Ring Dips

Sidework (optional):
Choose one based on weakness:

A. Gymnastics:
Toes to Bar
“For Time”
10×7 Unbroken

B. Accessory:
With a Partner
Complete 30 Rope Climbs for time