Warm Up: 8 Mins
2 Rounds
10 Kip Swings
12 Alternating Lunges
10 Ring Rows
6 / Side Step Ups (not alternating)
20 Banded Curls

Strength: 18 Mins
On a 18:00 clock
Every 4:00 (3 Supersets)
8-10/Side Back Rack Lunges (not alternating)
5-8 Wide Grip Strict Pull Ups – make challenging: bands / weight vest / db
*Mobility Between Sets: Band Shoulder Stretches, Glute Rolling, etc
Then:
2 Rounds:
15 DB Curls (not alternating)
25-40 Tricep Extensions (two yellow or red bands)

Metcon: 15 Mins
“Suicide SqWOD”
15 Min Partner AMRAP:
12/9 Cal Row / Bike
9 Hang Power Snatch 75/55
6 Lateral Bar Over Burpees

Only one person works at a time. Complete a full round before switching. Partner A will complete a full round while Partner B rest. Once Partner A as completed a round they will rest while Partner B completes a round.