Friday
A)
6 Rds
Min 1 - 12 x push ups
Min 2 - 8 x strict pull ups
Min 3 - 16 x alternate lunges
B)
Partner Wod
Partner 1 runs 400, partner 2 works through below. When partner run comes in from the run he continues from where partner 2 was at.
32 min amrap
7 x muscle ups / 14 x dips
11 x thrusters (155,105)
13 x box jumps (30,24)
5 x rope climbs
Optional accessories
5 x 5-12 reverse grip barbell rows
5 x 5-15 ghr
5 x 20 band pull aparts
5 x 15-20 single leg calf raises