Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

8 min Alternating EMOM

150 m row

150 m run

Workout and Endurance:

4 min AMRAP

27/24 Calorie Row

27 Slam Balls

27 KB Swings 24/16

Rest 3:00

AMRAP 4:

300 m run

21 ball slams

21 Bent over rows 95/65

Rest 3:00

4 min AMRAP

15/12 cal row

15 Ball Slams

15 TTB

Lift and Skill:

Make up a lift and skill you missed this week