Warm up

1200 Meter Partner Med ball run

1 Partner runs the other rest

Then individually do

3 sets of

5 Strict Pull ups/ 10 ring rows

10 Jump Squats

15 Super Mans

20 Hollow rocks

Dynamic Stretches

 Strength/Skill

3 Sets of

10 Turkish Get ups

Practice Kip and Knees to elbows in between sets

Training (Met-Con)

Partner WOD

In teams of two complete the following for time

100 Box Jumps (24/20)

Partner A jumps

Partner B Holds a plank

80 Push ups

Partner A does Push ups

Partner B Holds KB’s in each hand (heavy)

60 Med ball Alt 1 leg V-ups 

Partner A does V ups

Partner B Holds themselves up in the rig

40 Cals on Ski erg

Partner A Ski’s

Partner B Holds a deep squat

20 Toes to Bar

Partner A does T2B (scale knees to elbows)

Partner B Does burpees