Warmup:

500 m row or 400 m run

Dynamic stretch:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Take 10 min to set up and do 10 reps of each movement.

Workout:

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:   Partner wod

50 Double-Unders

40 Kettlebell Swings (24/16 kg)

30 Wall Ball Shots (20/14 lbs)

20 Box Jumps (24”/20”)

10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.