Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

6 min partner row/sprint, partners switch every 30 seconds. Going for max meters.

Workout warmup:

10 min EMOM

Bench press, 10 reps. Pick a weight that becomes difficult.

Bent over row with barbell, 10 reps.  

Workout:

10-9-8-7-6-5-4-3-2-1 reps for time of:
push-ups
box jumps, 24″ box/20″ box
air squats
Ball Slams
150 meter row
 

Endurance:

Same as Crossfit

Lift and Skill: 

Make up a lift and Skill you missed this week.