(Mobility/Fun/Gymnastics Skill/Short Metcon)

Warm-up: 10 Min
Partner Med-Ball Toss

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

Fun: 10 Min
3 Rounds
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 Squat Clean Thrusters (95/65)
Partner 2: Max Rep Burpees
Switch Every 6 Squat Clean 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

2 Min Rest

4 Min AMRAP
Partner 1: 10 Wall Balls (20/14@10')
Partner 2: Plyo Skier Hops (20"/16")
Switch Every 10 Wall Balls

Record Total Reps = Burpees + KB Swings + Skier Hops (Over and back = 1 rep)

Scaling:
Light and low

NOTE: Weighted sit-ups are done with a bumper plate, touch ground overhead and in front of feet.
Plyo skier hops are Rx'd with a box height that puts the thigh parallel to the ground. A good guideline is to find a box that is about as tall as the lumpy bone part of your shin just below your knee (tibial tuberosity). This is a dynamic movement - check the video, please. A good way to set these up is with a stack of bumper plates as an alternative to a box.
https://youtu.be/dmdswowXf9s