Warm-up

• 1:00 Bike/Machine
• 10 Air Squats
• 10 Push Ups
• 1:00 Bike/Machine
• 10 Kip Swings
• 10 Inverted Rows
• 1:00 Bike/Machine
• 10 Squat Jumps
• 5 Pull Ups

• -couch stretch (0:45/side)
• -pigeon stretch (0:45/side)
• -front rack stretch (with empty BB)

PARTNER WOD: METCON

• 3 rounds for time of:
  • 50 Shoulder-to-Overheads, 135/95 lbs
  • 40 Synchronized Sit-ups
  • 30 Chest-to-bar Pull-ups

Complete in teams of 2. Split STOH and pull ups as desired, do the sit ups at the same time, use the sit ups as a recovery and try to stick to consistent sets on the STOH and pull ups. I suggest doing 10-15 reps on the STOH and 5-10s on the pull ups.

Scaling Options: Scale to a weight on the barbell that allows you to hold 10 or more reps at a time. Scale to regular pull ups if needed or inverted rows for today.