A. In Teams of 2

400m Run (together)
100 Wall Balls (split)
400 m Run
100 Dumbbell DL - 2x15/22.5
400m Run
100 Single DB Box Step Overs - 15/22.5
400m Run
100 Burpee Broad Jumps
400m Run
100m Heavy Farmers Carry

A1. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

Work at RPE 7-8 at Every set!

A2. Bottom of Ring Dip Hold 3 x 20-40 Seconds

Bottom of Ring Dip Hold
Bottom of Ring Dip Hold
Bottom of Ring Dip Hold

B. Metcon

3 rounds for time
15 C2B Pullups
15 Russian KBS (24/16)
200m Run