Warm up
Normal warm up
Then 3 rounds
10 air squats
10 ring rows

Then spend time warming up thrusters and C&J

Partner WOD
For time partition as you like

“Karen”
150 wall balls
Time cap 8:00

“Jackie”
1000m row
50 thrusters 45/35
30 pull ups
Time cap 6:00

“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Time cap 4:00

“Grace”
30 clean and jerks 135/95
Time cap 2:00

If you complete the segment before the time cap you can move directly into the next segment and the time remaining will be added to the next segment. For example if you complete Karen in 7:00 you now have 7:00 to complete Jackie and so on.