(Short Strength/Partner Metcon)

Warm-up: 15 Min
Partner Med-ball Toss

Strength: 20 Min
8 Min E2MOTM
Deficit Deadlift

Note: Start with Light Deadlift (35-40% of 1RM) standing on three bumpers (10s or 15s depending on how heavy you wish to get)
each round move one pair of bumpers from under feet onto barbell.

Conditioning: 25 Min
18 Min AMRAP
Teams of 3 or 4
Athlete 1: 200m Run
Athlete 2: DB/KB Thrusters
Athlete 3: Tire Flip and Jump
Athlete 4: Rest

After 200m Run everyone advances to next movement
Score total Thrusters and Tire Flips
Teams of 3 have no built-in rest

Note: Indoor option: 1 Power Clean (135/95) and One Bar Hop (over and back) for Tire Flips. Each athlete responsible for their running total of reps of both movements and add up at end.

Join team of 4 and use single KB for Thruster