Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

8 min EMOM

8 strict Barbell curls

8 box dips or Tricep extensions with DB

Workout:

As a team of 2 complete for time:

100 Hand Release Push-Ups

100 Sumo Deadlift High-pulls (75/55)

100 Box Jumps (24″/20″)

100 Push Press (75/55)

100 Kettlebell Swings (24/16kg)