(Short Strength/Partner Metcon)

Warm-up: 15 Min
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Note:
Sampson Stretch Complex:
Standing Pull Knee to Chest
Lunge forward to Sampson Stretch
drop hands to Spiderman Stretch
Back knee to floor reach forward, up, and back to heel or twisting stretch.
Windmill hands back to front, bring feet closer together and straighten legs for hamstring stretch.

Strength: 10 Min
8 Min EMOTM
Weighted Pull-ups
1-1-1-1-1-1-1-1

Note: Warm-up with a 5-3-1 rep to establish starting weight. Scale with 1 Negative or Leg Assisted Pull-ups

Conditioning: 25 Min
18 Min AMCAP
Athlete 1: Row/Ski/Bike for Calories
Athlete 2: 1 Round of...
10 Wall Balls (20/14 to 10')
8 KB Squat Clean (32/24)
6 Ring Rows
4 Ring Dips
2 Burpees

Scaling: Light Ball, Leg assisted Ring Dips