Friday WOD

WARM-UP
4-5 mins easy aerobic.
3-4 mins Roll/trigger focus shoulders, back and chest.
2x[5 dive bombers, 6 side leg throughs, 8 bird dogs, 2x10 Db wood chop, 10s HS hold

STRENGTH
Skills  practise: E.g. HS walk, butterfly chins, pistols, DU, deficit HSPU or ring HSPU.

WOD
Partner WOD 26 min:
Part 1:
40 t2b. or 80 sit-ups.
Each person chooses one and completes it. When both done go to
Part 2:
8 rounds (alt rounds)
2Sh FC 24/16
8 KBS.
60s rest then go to
Part 3: AMRAP of
60 partner WB,
30 lateral body burpees,
30 synch goblet squats 24/16