WOD
Warm-up
400m Run
2 Sets
10e/arm Single Arm Ring Rows
3 Paused Chin-ups
10e/leg Patrick Steps
10e/leg Kickstand Goblet Squats (pause 1sec at bottom)
Strength
2 Front Squat + 4 Back Squat
4 Sets, building as able
Go from FS, rack the weight, immediately into BS.
Conditioning
In Teams of 2, 4 Rounds for Time, One Partner Working at a Time:
50 Double Unders
30 Pull-ups
30 BB Thrusters (95/65)
200m DBall Partner Carry (80/50)