Friday WOD

WARM-UP
12 Sh alt fwd/rotate 2x[2x2 round the clock lunges, 30 s relaxed squat, 15 core pumps, 4 paused cat cows]
2x[6 reverse grip pushup, 4 yoga pushups, 20s sumo squat hold 

Partner WOD
For time
Core 3 Rounds (share evenly)
20 Plate V-sits 15/10kg
2x10m wheelbarrow
20 MB situp passes
Cardio 2 Rounds each
200 row each
10 Burpee BJ over
10 Goblet Lunges 32/24
Strength 1 Rounds each
15 BP at 0.8 BW
10 Cl BW
5 Sh plate carry 15/20
cutoff 24mins