(Short Strength/Partner Metcon)

Warm-up:15 Min
KB Warm-up #2
10 KB Windmills (Each Side)
KB Lunge Pass Through
10 KB Teapots (Each Side)
KB Bottoms-up Carry (R)
10 Goblet Squats
KB Bottoms-up Carry (L)
20 Russian Swings
KB Single Arm Over Head Lunge
20 American Swings

Note: Reps are done on one end of the gym the other movements are acrooss the gym and back.
Switch hands in the OHL after one length of the gym.

Strength: 15 min
10 Min E2MOTM
Renegrade Row and Explosive Push-up
10 of each movement

Renegrade Row
Explosive Push-up(third video)

Conditioning: 30 min
24 min AMRAP
WIth a Partner
Athlete 1: 400m Run
Athlete 2: AMRAP of
24 Wallballs (20/14 @ 10'/9')
12 DB Snatch(50/35)
6 Burpee Box Jump Overs(24/20)

Switch when A1 gets back from and pick up where A2 left of in the AMRAP

Score is total rounds and reps of AMRAP plus number of 400 runs of each Athlete

Scaling: Shorter Run, Lighter DB, Regular burpees