Warm Up
2 rounds
2:00 walk/jog/light run
25 jumping jacks
10 alt leg bodyweight rdl
20 mountain climbers
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Hip flexor / side streching

RUN
5 sets
600m moderate run / 2.5-3 min moderate run
400m easy run / 2-2.5 min easy run
1 min walk bwn

Partner WOD

AMRAP 8
4 Burpee Pull up
8 goblet squat @24/16kg
( relay style )

3 mins REST

AMRAP 8
4 Burpee T2b
8 USA Swing
( relay style)

3 mins REST

AMRAP 8 mins
4 burpee box jump
8 KB snatch (4/4)
( relay style )

In each amrap one person complete a full round!

5x8 75% From last workout 8RM

Warm Up - 2 Rounds of:

5 L/5 R World's Greatest Stretch
10 Scorpion Stretches
10 Step Down Box Jumps
5 Barbell Back Squats, 45/35 lbs / 20/15 kg
5 Barbell Front Squats
5 Barbell Overhead Squats

Workout Prep:

3 rounds for quality of:
3 Back Squats
3 Front Squats
3 Overhead Squats
5 Step Down Box Jumps

Each round build in weight to finish on your loading for the workout (rx = 135/95)

Conditioning - For time:
40 Back Squats, 135/95 lbs
40 Box Jumps, 24/20 in
30 Front Squats, 135/95 lbs
30 Box Jumps, 24/20 in
20 Overhead Squats, 135/95 lbs
20 Box Jumps, 24/20 in

15 min AMRAP:

10 Arnold Press, pick load
20 Rear Delt Flies, pick load
30 Bicep Curls, 45/35 lbs

Arnold Press- moderate weight
Rear Delt Flies- light weight
Bicep Curls- empty barbell

NOTE: Use two dumbbells for the Arnold press, two light dumbbells for rear delt flies, and an empty barbell for your bicep curls. Remember to keep the quality high and don't get caught up in the AMRAP.

In 20 min work up to 1 RTM of

Over head squat
mark 3 of your heaviest lifts

Jog HR Zone 2-3

45 minutes.

2min. easy Run
6-8 Burpee
1min. Moderate Run
4-6 Burpee
30s. Hard Run
2-4 Burpee

• Mobility...

BACK SQUAT

2x3 @60%
1x3 @70%
4x2 @80%