METCON
Warm up
AMRAP 10 mins
10/8 cals of row
10 medball abmat sit up
10 Air squat
5 burpees
Conditioning
Partner WOD
30 Rounds for time [Adv | Int | Basic]
4 Bar Facing Burpees | stepping | burpees
4 Alt. Single arm DB Clean and Jerk (22.5 kg/15 kg) | (17.5 kg/10 kg) | (12.5 kg/5 kg)
4 Toes to Bar | GHD Sit up | knee to chest
4 Wall ball
Cap 40 min
*take turn after every set’s done