(Short Strength/Partner Metcon)

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Hanging Shrugs
10 Russian KB Swings
10 Ring Rows
200m Row

Strength: 15 Min
10 Min E2MOTM
Front Squats
5-5-5-5-5+

Conditioning: 30 Min
With a Partner For Time
10 Rounds
1 Rope Climb
5 Unbroken Hang Power Clean at Body Weight

25 Min Cap

Note: One person works at a time. Partner 1 Does one Rope Climb then 5 Bodyweight HPCs then switch.
Athletes should pick a weight they feel confident they can complete all 5 reps unbroken because there is a penalty rope climb every time the set of 5 is broken(Athletes should deload if the have to do a penalty rope climb). One round = both athletes completeing the work.


Scaling: 75% 1 RM HPC, 2x Rope Pull-to-Stand