(Short Strength/Partner Metcon)

Movement Prep:
2 Min Lat Roll
2 Min Lax Ball Tricep Smash
2 Min Banded Wrist

Warm-up:
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms

Strength:
10 Min EMOTM
Front Rack Lunge
8-8-8-8-8 (4 each side)

Conditioning:
Teams of 2 Relay Style
18 Min AMRAP
6 Overhead Stationary Lunge (95/65)
8 Toes-to-bar
12 Lateral Bar Hops

Scaled: Unweighted bar, hanging Knee Raises, bar on ground