Warm up:
100 m lunge
20 sit ups
1:00/1:00 wall couch
20 supermen
200 m run
1:00/1:00 pigeon
20 squats
Skill: Partner
Back squats
5 x max effort (53/75)
Score = total reps
Skill: partner
Kang Squats (good-morning into a squat back into a good-morning then stand)
3 x 10
*partner holds hollow position while waiting
WOD - 2 rounds
5 air squat
10 sit up
15 supermen
200 m run