Warm Up: Bear Crawls, Samson Stretch, Toy Soldiers. Karaoke

Mobility: Squat Magic, Pass Through, Halo

Strength A: 12 Minutes, Find 2RM Thruster

Strength B: 5x Down and Back Farmers Carry 8-9RPE

METCON*: Partner Double D(own) T(he shore)

10 RFT

12 Sandbag deadlifts

9 Sandbag shoulder throw overs

6 Sandbag shoulder to overhead

*one partner works at a time. If no partner, complete 5 rounds.