Strength:

Pause FSQ 5 X 5

• warm up @ 50% and 60% of 1 rm
• Start at 70% of 1 rm
• Go up in small increments
• every two minutes

WOD:

Partner WOD (20 min AMRAP)

Partner A rows 500M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A rows 500 M Partner B does AMRAP front squats from floor until A returns. Switch and repeat.

Partner A rows 500 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A rows 500 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 20 minutes, start over and continue until 20 minute cap.