Squat 3×5
Weighted Ghd back extension 3×10

Met Con:
Towers birthday wod
In a pair complete
Twin rounds
24 press ups
11 front squat 85/55kg
19 sit ups
6 rope climbs
8 push press 85/55kg
24 press ups
47 calorie row

*Partner 2 can’t start their first round until partner 1 has completed their second set of press ups

**If you drop the bar or don’t complete a rope immediate 5 burpee penalty