11/15/23

warm up

Hip Spin Up

conditioning

Partner WOD- 20 min AMRAP:

• 1000/800m Bike or 400m Run or 500/400m Row

• 10 Burpee Muscle Ups or Strict Burpee Pull up 2 for 1’s (2 push ups + 1 pull up)

• 6 Hang Power Cleans

• 2 Box Jumps

-split reps

cashout

Couch stretch x 2 min/side