Michael

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min EMOM

DB or KB strict press(double), 3 reps on each minute. Get as heavy as you can. 

Workout:

With a partner

5 min AMRAP

 Row 250 m

Ball Slams

1 min rest

5 min AMRAP

250 m row

Burpee box jumps/step ups.

Rest 1 min

5 min AMRAP

250 m row

Shoulder to Overhead 95/65

*Partners switch every 250 meters for all AMRAPs, score is total reps for the burpees, box jumps, and S2OH.