(Short Strength/Partner Metcon)

Warm-up: 15 MIn
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s
Then...
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Strength: 20 Min
15 Min E3MOTM
Tempo Back Squat
5/3/3/1
2-2-2-2-2

Note: :05 descent, :03 at bottom, :03 pause halfway up, then stand.

Conditioning: 25 Min
20 Min AMRAP
Teams of 3
10 Front Squats (135/95)
20 Pull-Ups
30 Hang Power Clean (135/95)
Max Meter Row

One of the three athletes starts on the rower.
Every 500 Meters change athletes on the rower.
Non-rowing athletes work one at a time.
Score Reps plus Meters

Scaling: Lighter Load, Jumping Pull-ups