Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers, each.

Workout Warmup:

10 min alternating EMOM

Weighted sled push, up and back on turf

5 Devil Presses

Workout and Endurance:

3 rounds, 1 min per station, of: 

Wall Ball (20lb/14lb)

AbMat Sit-up, palms on the ground

Box Jumps (24/20)

Ball Slams (30/20)

Bar bell curls, 45/35

Rest 1 min

Lift and Skill:

Make up a lift and skill you missed this week.