02.11.2023 Partner WOD

Warm Up
2 sets
OH KB carry x 50 feet each side
Suitcase carry x 50 feet each side
Turkish get ups x 2 each side
KB OH squats x 5 each side
 



Mobility
1. press and stretch x 5 reps with empty barbell
2. thoracic extension x 30 seconds- on box
3. Xiaopeng circles x 5 each direction

WOD
"16"
with a partner- divide and conquer 
20:00 AMRAP
16 burpee box jump overs 30/24"
16 box jumps 24/20"
16 clusters  135/95  115/75  95/65
16 bar muscle ups/ chest to bar pull ups/ pull ups
16 deadlifts  135/95  115/75  95/65