partnerwod

8 rounds for time with a partner

40 double-unders
20 ghd sit ups

note: partners alternate complete rounds

post workout

accumulate

50 ghd hip extensions

wod

12 min amrap

200 m run
15.2 m handstand walk
10 box jump-overs 45/60

note: step down from the box

post workout

1 set

200 m double kb overhead carry

wod

10 min emom

1 thruster

rest 3:00

1 set for reps

thrusters at 60%

note: use 60% of the emom 1 rep-max

wod

3 rounds for time

400/500 m row

21 burpee pull ups

note: pull up bar 6 inches from fingertips with arms overhead

post workout

3 sets

:30 hollow rocks
10 strict toes-to-bars