Warm Up

2 rounds
1.5 min air bike or row
5+5 squat strech
10-15 air squats
4-5 inch worm + push up
5-7 burpees
20/20s side plank hold

Strenght (15-20mins)
Thruster 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Partner Metcon
2 sets
For Time:
50 Wall Balls (split reps as needed)
50 Kettlebell Swings (20-28/12-20kg) split reps as needed)
new set start at 8:00 min mark.