Warm Up:

400m Run

10 alternating lunges

10 side lunges

10 air squats

Strength:

Back Squat

5 sets of 3

Heavy as possible

Metcon:

Partner WOD

400 double unders

400m run (Partners Run Together with one wall ball)

200 wall balls 20/14 lb

400m run (Partners Run Together with one wall ball)

100 Thrusters 96/65 lb

400m run (Partners Run Together with one wall ball)

Buy out

400m farmers carry each arm 53/35 lb