I am not going to bother fluffing you guys up, baffling your brains with bullshit and attempting to convince you that this is going to be nicer than it really is going to be… i’m just going to give it to you both barrels.
Are you ready?

CrossFit Cardiff Partner WoD
For time:
400m run
42 Back squats (80/60kg)
400m run
30 Front squats (70/50kg)
400m run
18 Overhead squats (60/40kg)
Split squats equally and run together

Good luck!

Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes:
3 Strict L-sit ring muscle ups

3 Sets
5 Strict toes to rings
10 Deficit push-ups
20s chest to ring hold