Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Bear Crawl Touches
  • 10 Russian Lunges
  • 200m Row

Strength: 
EMOTM 10-9-8-7-6-5-4-3-2-1

  • Deadlift (60% of 1 RM)

Conditioning:
20 Min AMRAP
Teams of 2 Relay Style

  • 20 Wall-balls (20/14 @ 10/9)*
  • 200m Run

*Partner does 5 Burpees for every break in Wall-balls

Scaled:

  • Go solo and take equal rest-to-work ratio

Up-Scaled:

  • 30 Partner Wall-balls w/Alternating Runs