(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

Movement Prep: (5 Min)
Bumper Squat Drill

Strength: (15 Min)
8 Min E2MOTM
5-5-5-5 Pause Front Squat

NOTE: 3 second pause in hole - as heavy as is tolerable. Allow for 2 warm-up rounds so people can get fairly heavy to start.

Conditioning: (25 Min)
15 Min Partner AMRAP
5 Front Squats (At 5 RM from earlier)
5 Strict Ring Dips
5 Ring Rows

Relay Style - One athlete works at a time
Score total rounds between both partners

NOTE: One athlete does full round before switching with partner.

Light bar, leg-assisted Dips and angled body Ring Row