Warm Up

High knees down
butt kickers back
lunge with twist down
allegator walk back
Inch worms down
burpee braod jump back
cossack squat x 10
bowler squat x 10
ring row x 10
kip swing x 10

WOD


Teams of two
AMRAP 40
8 (5 min interval)
In the 5 min interval work for 3 min on the AMRAP (partition as needed)

when the clock hits 3 both partners go out for a 400m run (in the 2 min)

If any time remains in the 2 min res the ramaining time before the next 5 min interval

If the run is not completed in 2 min 10 burpee penalty each person

AMRAP
20 Hang power snatch 95/65
25 CTB
30 wallball

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