Sunday April 12th

Warm up
2 Rounds (steady pace):

200m Easy Run (together)
10 Air Squats
10 PVC Pass-Throughs
10 Alternating Lunges

Then 2 rounds
5 Scap Pull-Ups (or ring rows)
8 Hanging Knee Raises (or  T2B)
10 Light DB Snatches (switch every rep)
5-10 pull ups or a few muscle ups

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Wod 1-
22 Minute Amrap *runs are together, everything else is split
400 Meter Run
20 Muscle ups or pull ups
30 Toes to bar, knee raises or sit ups or v-ups
40 Alt Db snatches
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Take 5-7 minutes to put away dumbbells and warm up your clean and jerk weight

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Wod 2
You go, i go format except the burpees
14 Minute Amrap
Partner 1 completes
12/10 Cal Row
6 Cleans and jerks
**THEN BOTH partners perform 10 synchro burpees over bar

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Then partner 2 goes.
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