1) WARM-UP:

Stretch

Mobility: Band Lat 2 x 15 sec each, Iron cross x 10 each

2 Rounds:

10 x partner wall ball (pass back and forth off wall)

10 x partner situp toss

10 x partner plank burpees (5 each)

2) STRENGTH:

Alt. EMOM 8:

Bench Press x 5,3,1,1

DB Situps x 6,4,6,8

—1 min rest—

EMOM 5:

4 x Strict Pull-ups or 2 x Bar MU or 1 x Strict RMU

(scaled band pull-ups)

3) METCON: AMRAP 11

6, 12, 18, 24, 30, etc.

Wall Balls @20/14 (Rx+ 30/20, scaled 14/10)

Alt. DB Snatch @50/35 (Rx+ 70/50, scaled 45/30 or less)