A) Every 2:30 for 15 minutes (6 sets)
Back Squat
4 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85% 5 @ 75%, 5 @ 75-80%
B) Partner WOD:
2 rounds
150m Run
Max Pullup
150m Run
Max WB (20/14#)
150m Run
Max MU or Ring dips
150m Run
Max Front rack lunge (95/65, 75/45, 45/35)
While partner 1 Runs 150m, partner 2 perfomrs as many pullups as possible. When the runner is back partners switch. Continue on through each of the 4 movements the same way for max reps.
20 minute cap.
Mobility:
3 minutes pigeon each side
