Warm-up
Partner Up
Partner A: 15/12 Calories Assault Bike
Partner B: Max Double Unders
Switch
Partner A: 15/12 Calories Assault Bike
Partner B: Max Strict Pull Ups
Then 2x:
5 Kettlebell Presses per side
5 Kettlebell Bent over Rows per side
5 Kettlebell Snatches per side
Strength
Super Set
1. Bench-press
3-3-3-3
2. Bent-Over Row
5-5-5-5
Partner WOD
In 20 Minutes complete:
50 Muscle-ups
300 Double Unders
50 Calorie Bike
100 Wallballs (30,20)
50 Single Arm KB Snatches (2,1.5)
In the remaining time-
AMRAP Toes to Bar
Regional- 30 Muscle-ups
Open- 20 Muscle-ups
Ladies- Scale MUPs and Bike appropriately