WOD (30 Minute Cap)4 Rounds5 SDHP5 Goblet Squats5 Head Cutters

1 Minute RestThen:

3 Rounds10 KB Swings10 Hand Release Pushups

1 Minute RestThen:

2 Rounds20 KB Push Press20 V-Ups

1 Minute RestThen:100 Double Unders

Rx = 53/35

10:30 METCON WOD 30 Minute Cap

Partner UpEvery 3 Minutes on the Minute as a partnership Run 200 Meters

50 T2B*Partner must hang from bar while other partner works

50 Burpees*Partner must hold plank while other partner works

50 Calorie Row*Partner must hold 2 KettleBells in Farmer carry position 53/35 while other partner works

200 Meter Bear Crawls together as partnership

100 Medball Situps as Partnership

*Totals are total reps to be completed by partnership not individually