Warm Up
3 rounds
1:00 cardio
5+5 suitcase deadlift
4+4 hang cleans
3+3 push press
2 burpee over db

Partner Metcon
10-14 rounds total / 5-7 rounds for both ( alt time full round)
For Quality, not For time
9 double db deadlifts
7 hang power cleans
5 push press
3 burpee over dumbbells
Weights 2x15 and 22.5kg's

Midbody
3 sets
10-15 weighted abmat sit ups (lock your feet) (goal weights women 10-20kg and men 15-25kg)
10 reverse crunch
rest 1-2 min

Cool down
2-3 min light cardio
1 min cobra to downdog pose
1 min prayer pose
5+5 thread the needle