Warm up

600 meter partner run while passing med ball to each other

3 sets of
10 Air Squats
10 Push ups
10 Ring rows/ 5 Strict pull ups
Dynamic stretches

Training (Met-con)

WOD 1

5 Min AMRAP
in Teams of two
Max cal Row
30 secs on 30 Secs rest
Each partner switches every 30 seconds
Row as many cals possible as a team

2 Min rest

WOD 2

In same teams of two

5 Min AMRAP

Max Front Squats (135/95)
One partner squats the other holds a plank
Partners can Switch at any point
Perform as many squats as possible as a team

2 Min rest

WOD 3

in teams of two
10 Min AMRAP
400 meter relay runs
One partner runs the other rest. Do as many relays as possible as a team