Warm-up:

  • 3 Rounds of Tabata...
  • Russian KB Swing
  • Burpees
  • Good Mornings
  • Squats
  • Jump Rope

Strength:
10-8-6-4-2 Partner Deadlift

Conditioning:
20 Minute AMRAP

  • 10 Partner Pistols (5 each leg)
  • 20 Partner Deadlift (275/185 or 60% of 2 RM)
  • 30 Burpees-over-Bar (Rotating)
  • 400m Med-Ball Run (30/20)

Scaled:
One athlete pistols at a time, light DL, light ball
--------------
Extra Work:
15 Min EMOTM
Min 1 - 5: 5 Clean and Jerks @ 70% 1RM C&J
Min 6 - 10: 3 Thrusters @ Same Weight
Min 11 - 15: 1 Snatch @ Same Weight

Watch:
https://www.youtube.com/watch?v=9KQxVFTmYUc