(Short Strength/Partner Metcon)

Warm-up: 15 Min
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Strength: 10 Min
3 Rounds E3MOTM
Max Watt Row
:20 Max effort!

Note: Cover sprint starts (1/2, 1/2, 3/4, full). Set monitors for Watts. This is an all out effort for :20. Watts will most likely peak before the end of the 20 so tell athletes to watch the monitor.

Conditioning: 35 Min
For Time
"Partner Jackie"
With a partner, complete 3 Rounds of:
1000m Row
50 Thrusters (45/30)
30 Pull Ups

Note: Split up work and 1 partner works at a time

Teams of 3, DB Thrusters , Jumping Pull-ups