(Short Strength/Partner Metcon)

Warm-up: 15 Mins
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength: 15 Mins
10 Min with a Partner
Accumulate 40 Reps (20 Reps on Each Side per athlete)
Rope Knees-to-Elbow

Note: Have each athlete complete 2x 2 Reps on each side of the rope, so 8 total reps then switch. Scale with hanging Knee raises on the rope feet on the ground at bottom to reduce hanging time.

Conditioning: 30 Mins
3 Rounds for Time and Cals
Teams of 3
150 Double Unders
90 KB Swings (32/24)
60 Box Jumps (24/20)
45 Burpees
6 Rope Climbs
Max Cal Row

2 Athletes work one rests, Share Reps Equally.

Note: Waterfall Style. A1 Does 50 DUs then Rows for Cals then rests. Start the next movement when all 150 are complete A3 Rows during the first set of swings.

Scaled: 2x Single Unders, Light Swings, Low Box, 2X Rope Pull-to-Stand