partnerwod

2 rounds for time with a partner

50 kb swings 24/32
50 shuttle runs

note: one partner works at a time; switch as needed
1 shuttle run = 25 ft down/25 ft back

post-workout

1 set

200 m single arm kb overhead carry

note: use workout KB
switch hands as needed.

wod

25 min amrap

150 double unders
50 push ups
15 power cleans 56/84

wod

10 min amrap

30 abmat sit ups
10/15 calorie row

post workout

accumulate

25 ghd back extensions
25 ghd hip extensions

wod

for time

27-21-15-9

db thrusters 10/15
pull ups

note: use two dbs