partner wod

METCON
 In teams of 2:
For time:
400 Meter Farmer Carry (70, 53)100 Walking OH Lunges (45, 25)300 Meter Farmer Carry 100 Ground to Overhead with a plate (45, 25) 200 Meter Farmer Carry 100 Hollow Rocks 100 Meter Farmer Carry. 100 Box Jumps w. step down (24, 20). 30:00 Cap
EXTRA CREDIT Single Leg Glute Bridge: 3 x 15 ea. No rest – perform all work on left leg then right leg alternating until all sets are complete.

Metcon:AMRAP 20 mins with a partner:30 Sumo Deadlift High-pulls, 95/65 lbs 30 Wall Balls, 20/14 lbs 150 Double Unders 30 Barbell Rows, 95/65 lbs 30 Push-ups

METCON (20:00 – 60:00)
AMRAP 12 w. a partner:
6 Bar Facing Burpees
9 SDHP (115, 75)
12 Hang Power Cleans (115, 75)
*One athlete completes a full round a time.
Rest 2:00
AMRAP 12:
6 Bar Facing Burpees
9 Overhead Squats (115, 75)
12/9 Calorie Bike (100 Meter Run)
*One athlete completes a full round a time.
Then,
10 Minutes of Zone 1 Work:
*Choose between row, bike, ski erg, jog, or light sledpull at an easy conversational piece.

METCON
3 Rounds of 2:00 on with a partner:
2:00 of Box Jumps w. step down (24, 20)
2:00 of KBS (53, 35)
2:00 of Hand Release Push-ups
2:00 Hang Power Cleans (115, 75)
2:00 Abmat Sit-ups
*One person works. Split however desired

EXTRA CREDIT 

Banded Pull-aparts x 200. Rest as needed.

 METCON 
AMRAP 36 with a partner:
Buy in:
5k Row
Then with the Remaining time:
30 Alt. DB Snatches (50, 35)
60 Wall balls (20, 14)
90 Double Unders

EXTRA CREDIT

100-200 Reps of:
Banded Pushdowns
Banded Leg Curls
*Accumulate volume however you see fit