Warm Up

2 rounds

200m run
12 banded good mornings
12 band pull aparts
12 band front squats
12 kip swings
5-10 minutes to practice the movements with your partner

WOD

Competitive:
As many rounds as possible in pairs for 25 mins.
30 deadlifts (95/65) (split)
1200m run (together)
30 front squats (95/65) (split)
1000m run (together)
30 pull-ups (split)
800m run (together)
Performance:
As many rounds as possible in pairs for 25 mins.
30 deadlifts (65/35) (split)
1200m run (together)
30 front squats (65/35) (split)
1000m run (together)
30 Jumping pull-ups (split)
800m run (together)
Lifestyle:
As many rounds as possible in pairs for 25 mins.
20 KB deadlifts (45/25) (split)
1000m run (together)
30 Air squats (65/35) (split)
800m run (together)
20 Ring Rows (split)
400m run (together)