(Mobility/Fun/Gymnastics Skill/Short Metcon)

Warm-up: (10 Min)
Partner Med-Ball Toss

NOTE: Keep this on theshort side as the Rowling will be a bonus part of the warm-up with penalty movements.

Fun: (10 Min)
Partner "Rowling"

Strength: (15 Min)
10 Min E2MOTM
7-7-7-7-7 DB Thruster

Conditioning: (25 Min)
Complete with a Partner

4 Min AMRAP
Partner 1: 6 DB Thrusters (50/35)
Partner 2: Max Rep Burpees
Switch Every 6 Thrusters

2 Min Rest

4 Min AMRAP
Partner 1: 8 Weighted Sit-ups (25/15)
Partner 2: Max Rep KB Swings (24/16)
Switch Every 8 Sit-ups

NOTE: Weighted sit-ups are done with a bumper plate.

2 Min Rest

4 Min AMRAP
Partner 1: 10 Box Jump Overs (20/16)
Partner 2: Max Rep Wall Balls (20/14@10')
Switch Every 10 Box Jump Overs

Record Total Reps = Burpees + KB Swings + Wall Balls

Scaling:
Light and low