(Short Strength/Partner Metcon)
Warm-up: (15 Min)
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
Strength: (15 Min)
3331 Tempo Back Squat
NOTE: This is 3 seconds down, 3 second pause in the hole with good position, 3 second ascent, 1 second rest at the top. Very strenus so athletes will be advised to practice a round at 50% of 1 RM and see how they do, then select working loads. Have people partnered up and counting the tempo out loud for their partners.
Conditioning: (30 Min with setup)
20 Min AMRAP
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
Relay Style - Count each round completed for score
NOTE: Scaling should be adjusted so that a round goes unbroken for awhile.
Scaling: 4 Ring Rows + 4 Ring Dips, Box HSPU, Light KB