Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

8 min Alternating EMOM

Weighted sled push, up and back on turf

10 push ups with feet on bumpers, men two 45’s women one

Workout and Endurance:

AMRAP 18:

18/12 Calorie row

15 Slam balls 30/20

12 Alternating Dumbbell Snatches (50/35)

9 Pull ups

Lift and Skill:

Make up a lift and skill you missed this week