Strength/Skill: 

IMG_8950

Alternating EMOM 10
Min 1: 30-40 sec Ring Plank
Min 2: 30m DB/KB Farmers Carry​​(heavy)

*two DB/KB’s, choose load

Partner WOD:
AMRAP 20
40 cal Bike
10 MB Burpee Chest Pass​​ 20/14(https://youtu.be/kXXhv210aoU?t=39)
30 Wall Balls​​20/14​
10 MB Burpee Chest Pass​​ 20/14
20 Box Jump​​24/20​
10 MB Burpee Chest Pass​​ 20/14

*split work as needed

Conditioning:
5 Rounds
400m Row
30 Mountain Climbers (controlled tempo https://youtu.be/eznOIqM7jG8)
4 Turkish Get-Ups (each arm)

*goal is to have to have consistent splits from round-to-round