(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: 20 Min
10 Min E2MOTM
Deadlift
3-3-3-3-3

Note: Warm up to 80% for first set then work to 90-95% 1RM over the 5 sets.

Conditioning: 25 Min
With a Partner...
8 Min AMRAP
20 Front Rack Lunges (each side) (115/75)
40 Chest-to-Bar Pull-ups
60 Burpee over Bar
80 KB Swings (24/16)

2 Min Rest

8 Min AMRAP
150 Wall Balls (30/20 @ 10')
Max Double Unders

1 Athlete works at a time. Share Reps Evenly

Scaling: Light Load, Low Target, Jumping Chest-to-Bar