Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/*rx(10)
amrap 10-team series event 5
Teams of two complete as many reps as possible in 10 minutes of:
3 synchronized burpee *box jump/step-overs 20/20-*24/20
3 synchronized deadlifts 155/105/*225/155
6 synchronized burpee *box jump/step-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

work up to hvy clean(10)

Finisher
2 min low back smash
2 min lax ball smash
2 min sh distraction (1per)
60 rtw