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:
10 Min EMOTM
7-7-7-7-7 KB Squat Cleans (From Ground)

Conditioning:
5 Min AMRAP

  • 9 Med-Ball Squat Cleans (30/20)
  • Partner Hangs from Bar

Rest 2 Min.

5 Min AMRAP

  • 12 Box Jumps (24/20)
  • Partner Holds Med-ball Overhead

Rest 2 Min.

5 Min AMRAP

  • 15 Russian KB Swings (32/24)
  • Partner Holds Plank

Scaled:
Light ball and bell, low box