1. Warm up/mobilise
2. WOD:
Pairs workout; AMRAP in 3 mins for each couplet, one person on (a) and one on (b), swap when (b) has completed the work, score is the total number of body weight movements (a):
Couplet1:
(a) Wall climb
(b) 10 Tyre Flip Jump Throughs
Couplet 2:
(a) Squats
(b) Row, 200 m
Couplet 3:
(a) Mountain climbers
(b) 40m Sled drag 75/50
Couplet 4:
(a) Burpees
(b) 100m Sprint
Couplet 5:
(a) abmat Sit Ups
(b) 12 KB Russian Swings 32/24
3. Recovery