Warm-Up / Mobility
- 800 M Run
- 2x Lane Drills
- High Knees
- Butt Kickers
- Karoake
- Skipping
8am Met-Con
20 Minute AMRAP
- 9 Dead-Lifts 155#/110#
- 8 Muscle Ups
- 9 Squat Cleans 155#/110#
9am Met-Con
Partner WOD
- 400M Run
- 80 KB Swings - AHAP (As Heavy as Possible)
- 400M Run
- 80 KB High Pulls - AHAP
- 400M Run
- 80 KB Cleans - AHAP
- 400M Run
Then special add on at last minute - same as above but 200 M run and then 20 reps of each movement. Partners run together and then work together at same time to complete number of reps. Numbers of reps are per team.
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