Warm Up
2 rounds
2 min cardio
5 russian baby strech
10 scapula pull ups
5+5 single arm kb swingss
:20 wall walk hold
:40 supermans slowly
then get ready for workout

Metcon
Partner Workouts
10 min amrap
60 toes to bars
60 wall ball shots
max calories ski erg in remaining time
other partner must do sandbag bear hug hold during cardio

rest 5 min

10 min amrap
60 kb swings
60 hspu
max calories running or bike erg in remaining itme
other partner must do double kb front rack hold during cardio

Accessory Work
3x12-15 double kb seated press
3x12-15 standing tricep turn with single dumbbell
rest 1-2 min bwn sets