Warm-up:
Row 500m
Crossover symmetry
10 push ups
15 hollow rocks
Inch worms down
Spider-Man back
Hips on box
10 goblet squats
10 dislocates
200m jog
Partner WoD:
10 Muscle Ups (or 20 dips)
20 Deadlifts (275/185#)
40 box jump overs (24/20)
60 American KB Swings (53/35#)
100 Double Unders
100 cal row
100 Double Unders
60 American Swings (53/35#)
40 Box Jump overs
20 deadlifts
10 Muscle Ups (20 ring dips)
*If you go single there is a 40 min cap and the rep scheme is as follows:
10,20,30,40,50,50,50,40,30,20,10
Mobility:
Mash and roll everything a lot