You have someone else to thank for this workout, kind of. The inspiration coming from a WoD programmed by a dude called James Jowsey of Red Pill Training. Don’t know them, it’s another google!
They are very cool fuckers and know a LOT of shit about movement (hence the face in the picture below), workouts and how to make you suffer with a 2.5kg plate! Honking!

Enjoy…

CrossFit Cardiff Partner WoD
In pairs complete for time:
250 Calorie bike*
12 Deadlifts
9 Hang power cleans
6 Front squats
3 Shoulder to overhead
Barbell load 70/50kg

*Partners are to switch on the bike once one round of the barbell complex is complete