Partner WOD
PALP
Back Squat (3×5 +5)
Bench Press (3×5 +5)
PAINTP
Bench Press (heavy single, then 3×5 @80% of the heavy single)
Metcon
Metcon (Time)
Partner WOD
100 Kettle Bell Swings 2/1.5
400m Run/Row
100 Empty Barbell Thrusters
400m Run/Row
50 Push-Ups
400m Run/Row
50 Kettle Bell Deadlifts 2/1.5
400m Run/Row
20m Time Cap
Only one partner working at a time. Both partners have to do the run. You can not start the next movement until both partners have finished the run.
100 Kettle Bell Swings 2/1.5
400m Run/Row
100 Empty Barbell Thrusters
400m Run/Row
50 Push-Ups
400m Run/Row
50 Kettle Bell Deadlifts 2/1.5
400m Run/Row
20m Time Cap
Only one partner working at a time. Both partners have to do the run. You can not start the next movement until both partners have finished the run.