(Short Strength/Partner Metcon)

Warm-up: 20 Min
2X Sampson Complex
24 Stationary lunges
18 Air squats building to jumping squats
12 Hanging Shrugs
6 Push-up-to-Down Dog

Followed by 6 Min AMRAP
5 Wall Ball
5 Burpee
5 Box Jump

Strength: 15 Min
10 Min E2MOTM
Front Squats
3-3-3-3-3+

Note: Note: Give folks plenty of time to warm up to a challenging weight for three (80-85%) before starting the clock. the last set is max rep.

Conditioning: 25 Min
"Creaky Knees"
16 Min AMRAP
Teams of 3

Athlete 1: 8 Overhead Squat (95/65)
Athlete 2: 8 Box Jump (30/24)
Athlete 3: 1 Rope Climb

Athletes switch positions after each round

submitted by Nick Petterssen

Scaling:
6 Reps of each
Pull To Stands