(Short Strength/Partner Metcon)

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength:
8-6-4-8
31X2 tempo
Push Press
3 second lower to shoulder, 1 sec pause in rack, and 2 second pause overhead

Conditioning:
Partners Alternating Complete Rounds
10 Min AMRAP
5 Ring Dips
5 Burpees

Rest 5 Minutes

10 Min AMRAP
150 Meter Row
10 Push Press (95/65)


Scaling:
Leg-assisted Dips and Light Bar