Warm-up:
With a Partner...

  • 400 m Row/Inchworm Complex
  • 30 Partner Med-ball Sit-ups
  • 20 Partner Med-Ball Squat Toss
  • 10 Partner High-five Burpees
  • 3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Strength:
8 Min E2MOTM
10-10-10-10 Deadlift @ 60-65%

Conditioning:
4 Min AMRAP
Athlete 1: 12 Russian KB Swings (32/24)
Athlete 2: Hold Bar in Hang (Use weight from DL)

Rest 1 Minute and change weight

4 Min AMRAP
Athlete 1: 12 Wall-Balls (20/14 @ 10')
Athlete 2: Hold Bar in Rack (Use 60% weight from DL)

Rest 1 Minute and change weight

4 Min AMRAP
Athlete 1: 12 Sit-ups
Athlete 2: Hold Bar in Overhead (Use 40% weight from DL)

Scaling: No partner, Light loads, 30 Sec On/30 Sec Hold