Conditioning:

Partner WOD

On a running clock…

4 rounds* of:

25 GHD sit-ups

20/16 Calories biked

*Partner 1 does all GHD in round 1 while partner 2 simultaneously performs the bike, then partners switch for round 2, then again for round 3, and then again for round 4.

…immediately into…

125-ft Worm lunges (150)

60 Alternating shoulder worm thrusters (150)

For time or reps completed

(12:00 cap)

…Rest 1:00 (12:00-13:00), then…

80 Double unders – Partner 1

40 Synchro worm burpees

80 Double unders – Partner 2

For time or reps completed

(6:00 cap)

†Levels:

• Intermediate/70+ Advanced: 20 GHD, 20/16 cals; lunges are synchro sandbag (75/50), and thrusters are synchro alternating shoulder sandbag thrusters; 60 double unders per partner or 150 singles each, 30 synchro burpees-over-sandbag
• Beginner/70+ Scaled: 15 GHD, 16/12 cals; lunges are synchro-ish single-arm DB front rack (35/25), and thrusters are synchro-ish single-arm thrusters performed 5 per side at a time; 80 singles per partner, 20 synchro-ish burpees-over-dumbbell

Post results and experiences in the comments