METCON

Workout

Partner WOD (YGIG)
(14 mins AMRAP)

60/40 cals (50 mixed)
40 KB swing
20 KB Squat
20 V ups

2 mins rest

(14 min AMRAP)

60/40 cals (50 mixed)
40 air squat
20 Burpee
20 Box jumps

STRENGTH & CONDITIONING

Workout

Every 3:30 X 3 complete:

Front rack rev. lunge x 8 (per leg)
SL Glute bridge x 8 (per leg)

then

Every 3:30 min X 3 complete

Pull up x 8
Tricep Dips x 8

WOD (AMRAP 5)

DB squat
Down up

+ 1 rep every round