Warm-up 

Body weight warm-up #4

3x 10 reps

1. Explosive split squats (stay in split)

2. Thigh tap push-ups 

3. 3 hollow rocks + 1 v-up

4. 3 straddle reach throughs + 2 lateral lunges

5. Ring/TRX/ sheet /doorway/ band rows

6. Single leg DL (5R/5L)

Partner WOD

3 rounds AFAP in a pong pong fashion:

3x 7 sit ups

3x 5 SB cleans

3x 20-second sprint