11-15-23

 20 rep max back squat

185

4 rounds

15 banded KBS, 70# w/red band

5 strict pull ups

Partner WOD

For time:

4 rounds

25/20 cal bike (one partner does the whole bike each round)

10 synchronized single arm db ohs 50#

20 synchronized alternating SA DB clean and jerk 50#

10 synchronized single arm db ohs 50#

straight into 

3 mins max sandbag to shoulder 150/100#

Time: 14:36 for the 4 rounds

24 sandbag cleans in 3 min

15min z2 ski

3,592m

226 cals

about a 2:05 pace