40 minute

12 min warm-up

  • shoulders
  • Lunges
  • Rowing

For Time. (15 min cap)

  • 2000m Row
  • E2MOM – 2 Curtis P’s (95/65)

Curtis P = 1 Squat Clean, 2 lunges, and 1 Push Press

10 min AMRAP Cool Down

  • 50-100m of light rowing
  • 5 air squats
  • 6 Body Weight Lunges

12 min warm-up

  • Stretching
  • Sprint Warm-ups

20 Rounds (Partner WOD: U go I go) for time

  • 50m bearhug ball carry (80/50)
  • 100m Sprint
  • 3 ball squat cleans (ball to shoulder)

Recovery pace C2 bike, while your partner is working.

10 min AMRAP Cool Down

  • 1 minute of walking
  • 5 air squats
  • 5 toe touches.

8 Rounds Each for Time:

Partner: You go I go

  • 200m Run
  • 5 Squat Cleans (135/95)

Workout

Strength

5 Rounds (every 1:30 minutes)

  • 5 x Floor Press (increase weight each round)
  • 5 x Ball to Shoulder (80/50)

Metcon

18 Min AMRAP

  • 8 Sit-ups
  • 10 KB Swings (53/35)
  • 12 Box Step-ups