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