Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Set up stations and warmup each movement.

Workout:

Partner WOD, one partner runs 300 m or rows 350 meter while other partner goes for max reps on 1st movement. When runner returns then he will go for max reps on same movement while his partner runs/rows. Follow this pattern for each movement for 20 minutes. Score will be # of total reps.

Movements:

Ball slams (45/33 lb)

KB C&J (24/16 kg)

Wall Ball (20/14 lb)

Dead lifts 135/95