Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

9 min EMOM

150 m row sprint

10 strict Pull ups, use rings or light band if necessary

10 AKBS 24/16kg (American)

Workout Endurance:

Complete as many rounds as possible in 20 mins of:

10 Burpees

20 Slam Balls

30 AbMat Sit-ups

40 Double Unders

50 Walking Lunges, or in place.

Lift and Skill:

Make up a lift and skill you missed this week