Friday WOD

WARM-UP
4-5 mins easy aerobic.
3-4 mins Roll/trigger focus shoulders, back and chest.
2x[6 dive bombers, 2x4 round the clock lunges, 8 wall walkers, 4 strict hanging straight leg raises,  2x10 wood chop. 

STRENGTH
Skills 10 min practise: Choose from HS walk, butterfly chins, pistols, DU, deficit HSPU or ring HSPU.

WOD: Partner WOD 24 min:
Part 1:
40 t2b. or 80 sit-ups.
Each person chooses one and completes it. When both done go to

Part 2: 10 rounds (alt rounds)
2Sh FC 24/16,
10 KBS.
60s rest then go to

Part 3: AMRAP of
40 OH MB passes 2m,
30 lateral body burpees,
30 synch goblet squats 24/16