METCON
Warm Up
5:00 Amrap:
6/6 Single arm DB Push Jerk
7 Burpees
8 DB Goblet Squat
9/7 Cal Row
Metcon
Partner WOD
For Time: [Adv | Int | Basic]
5 Rounds:
6 devils press (2×22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
10 TTB | Knee to chest | Abmat Sit up
30 Double unders | 60 Single unders | 30 jumping Jack
Rest 2:00
5 Rounds:
10 Double DB STOH (2×22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
10 Pull up | banded Pull up | Ring rows
10 HSPU | elevated HSPU | Hand release push up
Then Cash out: Row 2000 m or bike 4km
Time cap 35 mins
*share the reps as you like, one person working at a time