Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

10 min alternating EMOM

3 strict shoulder presses

5 push jerks

Workout:

Alternating Rounds with a partner for 8 rounds

Run 150m

15 KBS (24kg/16kg)

10 Bent over rows, 95/65

5 burpees

Each round should be a sprint, then rest as partner goes.