(Short Strength/Partner Metcon)

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: 15 Min
10 Min E2MOTM
Ring Push-ups with Extensions
3 Reps

Note: 1 Rep = 1 lower to bottom of Push-up, 1 extension out to side, 1 extension out overhead, repeat on other side then press back to top of Push-up.
Scale with body angle. Focus on maintaining Hollow body, while extending arms, at full extension athlete's hand should be in a false grip position.

Conditioning: 30 Min
24 Min AMCAP
Athlete 1: Row For Cals
Athlete 2: 1 Round of...
5 Handstand Pushups
10 Toes-to-Bar
20 Alternating DB Snatch (50/35)

Scaling: Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upside down, Hanging Knee Raises. light Snatch