Partner WOD

The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.

A burpee is movement where you lay your full body flat chest to the floor and then proceed to jump or even step up to a full standing position with your hips extended and then jump with your hands going above your head.

chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.

Choose two dumbbells with the same weight. Place the dumbbells on the ground in front of you so that the handles are set up lengthwise. Bend forward and reach down to grab the dumbbells with a neutral grip. Kick your legs back, lower your chest to the ground between the dumbbells. Push up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head. Finish the movement with your arms locked out over head with knees, hips, shoulders, and arms fully extended.

Holding a plate on both sides the plate must go between your legs and touch the ground then in 1 motion take the plate to overhead in full extension for 1 rep completed.