PARTNER WOD

A) MetCon Prep:

2 Rounds of:

5 Pull-up
10 American KBS (MetCon weight)
10 Walking OH Lunges (5 each arm)
Rest as needed

B) WOD:

AMRAP 30 w/ a Partner:

20 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
40 American KBS (Rx = 53/35, S = 44/26, 35/18)
40 Walking Single Arm Overhead KB Lunges (S = Goblet Lunges, Light Walking DB Lunges)
800 Meter Run (1K/800 Meter Row, 48/36 Assault Bike Cals)

Rx+ = C2B Pull-ups

C) Extra Credit:

Upper Back Finisher

With one light band complete:

50 Banded Face Pull-aparts
50 Banded Pull-Downs
50 Banded Pull-aparts
*All without stopping