Warm-up
- 2:00 Machine
- 10 KB Russian Swings
- 10 Push Ups
- 10 Kip Swings
- 1:00 Machine
- 10 KB Swings
- 5 HSPUs
- 5 Burpee Pull Ups
PARTER WOD:
- For time: Row, 5000 m
- 2 rounds of:
- 120 Kettlebell Swings, 53/35 lbs
- 80 Handstand Push-ups
- 40 Burpee Pull-ups
- Row/Ski Erg- alternate every 250 m
- Burpee Pull-ups / 30 Burpee Muscle-ups
- Complete in teams of 3. One partner is on the rower/ski erg while the other two are completing the 2 rounds. SWITCH. If either the machine or rounds get done first, all 3 members can work on remainder together switching however.
- Scaling Options: Scale to a Kb weight that you can do 15-20 reps at a time with. Scale to regular push ups instead of HSPUs. Scale to burpee pull ups choosing a lower bar to jump to.
- Time Cap: 35 mins
