Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

40 mountain climbers

30 air squats

20 Superman's

10 push ups

5 strict dips on rings

500 m row sprint

Workout warmup:

10 min EMOM

Max set bench press, 60% of body weight or a weight you can get at least 5 reps and no more than 10.

5+ strict pullups

Workout:

For time:
400 Meter Run

40 Wall balls

40 V-ups

40 Push-ups

40 ball slams

400 Meter Run

Endurance:

Same WOD

Lift and skill:

Work on two goats for twenty minutes