Warm Up
3 rounds
1 min row or bike
10 sots press with barbell / stick and plates
50 single unders
20 Mountain climbers

Strenght
Overhead Squats 5+5+4+3+3+5reps@65-70-75-2x80 and 65%
rest 1.5-2 min bwn sets
Snatch Pulls 3x5 reps @95-100% of 1rm snatch
rest 2 min bwn sets

Metcon (Chipper)
For time with partner
200 double unders / 400 single unders (max 4 min) (you go, i go)
60/80 cal ski or row / 50/70 cal air bike (you go , i go)
40 syncro v-ups / alt leg v-ups
30 syncro burpees
20 syncro thrusters @35-40/25-30kg

time cap 15 mins.