(Short Strength/Partner Metcon)

Warm-up: (15 Min)
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength: (15 Min)
8-6-4-8
31X2 tempo
Push Press
3 second lower to shoulder, 1 sec pause in rack, and 2 second pause overhead

NOTE: Stay on the light side with these - steady build in weigth to 4s and then see if they can do 8 at the same weight as last set of 4s.

Conditioning: (30 Min)
Partners Alternating Complete Rounds
10 Min AMRAP
5 Ring Dips
5 Burpees

Rest 5 Minutes

10 Min AMRAP
150 Meter Row
10 Push Press (95/65)

NOTE: With a very large class you could have 1/2 do part 1 and 1/2 do part 2, then switch.

Scaling:
Leg-assisted Dips and Light Bar