(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 Min E2MOTM
Commando Pull-ups (switch grip every round)
8*-8*-8*-8*
*= Max Handstand Hold

Conditioning:
With a Partner for Time
80 Overhead Squats (Switch every 5 Reps) (95/65)
Partner holds in the High Hang
100 Front Rack Box Step-ups (95/65, 16"/20")
Partner Holds Front Rack
120 Alternating Back Rack Lunges (95/65)
Partner Holds in Back Rack

Bar can be put down between movements.
3 Burpee Penalty if bar is put down in the middle of the set

Scaling: Light load, Teams of 3