Friday WOD

WARM-UP
2x 20 each MB pass [chest pass, OH pass, knee twist pass 10 each side, lying lat throws], 2x2 min roll ITB and Quads
2x[8 banded lat pull downs, 30s BB, 10s peg board hold

STRENGTH
5x[3 press,  3 RM chin, GHD, rope climb

WOD
Partners:
16 Sh buy in and out (swap every 4 Sh)
A) 8 rounds of
4 HSPU,
8 C2B,
12 squats
B) 8 Rounds of
1 rope climb,
5m HSW (1Sh bear crawl);
Swap every round.
Cutoff 25 mins.