Warm-up

2 rounds:

  • 200m run
  • 10 plate G2OH
  • 10 Russian twists

Banded 1-2-3 touches

Mobility bar

 

Strength | Skill

4×6 supinated bent over row AHAP

 

WOD

With partner for time: 60-40-20

  • S2OH (40/25)
  • FR lunges (40/25)
  • Ring rows
  • 400m run between sets

One partner works while the other holds a plank