Parner WOD 8 rds Each- Congo Style: Partner 2 can not start until Partner 1 has completed the exercise in front of them. 3 Hang Cleans (205/135)(185/115) 5 Strict Pull-Ups 7 Burpees MWOD If time after the wod, work on this often neglected area: Elbow and forearm smash/recovery - Lying on your side, rotate bottom arm so hand is towards the ceiling(externally rotate arm).  Place a barbell sleeve just above the elbow. Place both legs, stacked, on top of the barbell for added tension. Using the free hand, floss the tissue by rotating your wrist/hand up and down as well as bending and straightening the elbow.  Lift barbell sleeve, rotate bottom arm with hand towards the ground(internally rotate arm) and place sleeve just above the elbow. Floss again as described previously. Next roll the barbell sleeve from the mid upper arm down the bicep to the elbow. Try to pull the sleeve as it rolls to loosen tacked down fascia.  Last, repeat the above sequence just below the elbow. Spend 3-4 minutes a side.