Warm-Up 

Plank warm-up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plank on hands

9. -7 knee tucks

Partner WOD

30 minute TAG 

10 Double unders/ 20 singles

Sprint 30 seconds/ 150m

10 Low step-ups

10 SDHP

3 Burpee