Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout warmup:

1500 m partner row, Tabata style

Workout and Endurance:

For time

150 meter run

15 Toes to Bar

150 meter run

30 DB Snatch 50/35lb

400 meter run

60 Double-Unders

400 meter run

30 DB Snatch

150 meter run

15 Toes to Bar

150 meter run

20 minute time cap

Lift and Skill:

make up a lift and skill you missed this week