Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

2 rounds of:

40' crab walk

30 DU's

20 Mountain climbers

10 lunges

5 strict pull ups

Workout warmup:

Tabata burpees, 8 rounds of 20 sec of burpees, 10 sec of rest. (4 min)

Maintain same rep count for each 20 second interval. 

Workout:

16 min AMRAP

50 DU Buy in, then:

16 Wall balls 20/14, 10/9' target

8 Burpee to bumper 45/25lb

16 Russian Twists with Bumper

8 OH lunges w/bumper

Endurance:

20 min AMRAP

50 DU Buy in, then:

20 Wall balls 16/12, 10/9' target

10 Burpee to bumper 25/15lb

20 Russian Twists with Bumper

10 OH lunges w/bumper

Lift and skill:

Make up a lift and skill you missed this week or work on 2 goats.