(Short Strength/Partner Metcon)

Warm-up:
Med Ball Partner Relay...
Squat to MB / Russian Lunges
MB Push Press / Frog Hops
MB Squat Clean / Lateral Lunges
Wall Balls / Spiderman Walk
MB Push-Ups / Burpee Broad Jumps

Strength:
8 Min E2MOTM
5-5-5-5 Ring Push-ups
20 KB Round-the-worlds (10 each direction) after each set

NOTE: Set rings low to the ground for everyone and then alter body angle to scale. Up-scalers can elevate feet on box - 20" and up (16 does not add much to movement. Focus on external rotation - you wont see as much as Carl in the video but try and get athletes to turn out to 11 and 1 angles. For KB RTW review movement and have folks go as heavy as they can while maintaining core control. Make sure they are over black mats in case of drops.

Conditioning:
3 Min AMRAP
Bike for Cals
Max Rep Burpees

2 Min Rest

3 Min AMRAP
Ski for Cals
Max Rep KB Swings (24/16)

2 Min Rest

3 Min AMRAP
Row for Cals
Max Rep Sit-ups

2 Min Rest

3 Min AMRAP
20' Shuttle Sprint for reps
Max Rep DB Snatch (50/35)

Both athletes work at same time
Split work as desired
Score Total Cals + Total Reps

NOTE: This is station-based to share equipment - will accommodate a 16 person class at both locations with 2 Ski ergs and 2 Bikes. Use 2 Minute break to write down scores. Shuttle sprint is from outside wood platform to outsides wood platform (4 black mats + middle platform = 20') and every 20' gets a rep.

Scaling:
Go light!