(Short Strength/Partner Metcon)

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Strength:
3 Rounds E3MOTM
Max Watt Row
:20 Max effort!

Conditioning:
9 Rounds For Time w/Partner
Each Athlete Completes Each Round
Athlete 1: Row for Calories (250m)
Athlete 2: Double KB or DB Hold (2X50(24)/2X35(16))

Rounds 1 - 3 Hold Lockout Overhead
Rounds 4 - 6 Hold Rack Position
Rounds 7 - 9 Hold Top of Deadlift

Scaling: 200m Row w/Light Dumbbell Holds