Warm-up

  • 400m run
  • 3x room sprints
  • Cone speed drill

 

Strength | Skill

9-minute EMOM

  • 25 mountain climbers
  • 20 abmat sit-ups
  • 12 T2B

 

WOD

With partner for time:

  • 400m run buy-in
  • 100 wall balls
  • 80 ring rows
  • 60 box jumps
  • 40 push-ups
  • 20 burpee over partner in plank
  • 400m run cash-out

One partner completes 10 reps then switch. Runs are together.