(Short Strength/Partner Metcon)

Mobility: 10 Min
3 Rounds Tabata
One legged KB Deadlift Left
One legged KB Deadlift Right
KB Teapots Left
KB Teapots Right

Warm-up: 15 Min
Med Ball Partner Relay...
Squat to MB / Walking Lunges
MB Push Press / Boot Scrapers
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength: 20 Min
8 Min E2MOTM
Deficit Deadlift

Note: Athletes can do a few warm-up sets increasing defict working towards their starting weight and deficit. 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: 15 min
Cal - Su
100 Cal Row
EMOTM 5 Syncronized Burpees
Complete with a Partner

12 Min Time Cap

Reduce Burpees