Warmup
2 rounds
Jog 200m
5 med ball cleans
10 slamballs
10 sit ups
10 arch rock

mobility
Triceps
Glutes

strength
15 min to establish 3 RM
Weighted dip

skills
SDHP

WOD
”Pet rock”

Partner WOD – KB cannot touch the floor
If the KB touches the floor, 15 Burpee penalty

50 Reps per station – as one partner works, the other holds the pet rock

Pistols
Burpees
SDHP 42,5/35kg
Cal row
Front rack Lunges 42,5/35kg
Pull ups
Deadlifts 80/52,5kg
Wall Balls 9/6 kg

One bar per pair. Pet rock may not touch the floor when changing the weights
(male and female partners may have 2 bars)