| Warmup 3 sets of 3 shoulder to overhead up to workout weight–:5 hold on the last rep overhead 5 kip swings, toes to ring, toes to bar (1 movement/round) :10 tuck lever hang |
| Workout Partner Work! For time: 10 synchro burpees 60 shoulder to overhead (split however) 95/65 60 abmat situps (split however) 20 synchro burpees 40 shoulder to overhead (split however) 135/95 40 toes to ring 30 synchro burpees 20 shoulder to overhead (split however) 185/125 20 toes to bar Rx+ 135/95, 185/125, 225/155 AND ghds/toes to bar/ring muscle ups If you’d rather do this not as a partner wod, then do 10-20-30 burpees 30-20-10 shoulder to overhead and ab work, same weight and movements |
| Core Finisher 200 hollow rocks for time |
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