Partner Friday

Group warm up
400 meter row

W/ an empty bar
10 good mornings
10 walking lunges
10 strict press
10 back squat

Strength
5x3
Strict press - looking for a 3 RM (this needs to go into your WOD book)

Metcon
20 min AMRAP
1 athlete at a time/ alternate rounds
Starting under the rig...
5 pullups
4 Hang Cleans 115/80
3 box jump overs
10 double unders (20 singles)
*as soon as 1 athlete finishes a round, the partner can begin the next round