Thursday:

Warmup:
Ladder drills

Tug of war!

Rope climb technique/practice

Partner Wod: 25min AMRAP

400m plate run (45/25)
8 rope climbs
30 synchro plate squats (45/25)

*Both partners run. Only one partner needs to carry plate. Switch as needed. Sub 2 rope pull-ups/up downs for rope climbs. One partner holds plate during synchro squats. Switch as needed. If plate touches ground at anytime during workout, 10 synchro burpees must be performed before picking plate back up. ”