(Short Strength/Partner Metcon)

Warm-up:
2 Rounds
250 m Row
8 Pass-throughs
8 Russian Lunge w/ PVC Overhead
8 Burpees
8 See Saw to Vertical Jump
8 Push-ups
Then...

Barbell Warm-up #1

Strength:
Hang Squat Clean
7-5-3-1-1-1

Conditioning:
Partner WOD
One person works at a time to complete a total of:
25 Ring Rows
10 Squat Cleans (155/105)
50 Push-ups
10 Squat Cleans (155/105)
75 Burpees
10 Squat Cleans (155/105)
50 Ring Dips
10 Squat Cleans (155/105)
25 Pull-ups
For Time

25 Min Cap

Scaling: Lighter Load, Leg Assisted or Jumping Gymnastics movements