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Partner RUN Relay - 200m 2RDS ea. RED LINE Mobility

PARTNER CHIPPER: 2ppl
100 Kb swing (53/35, 44/26, 35/18)
90 Ball slams (30/20, 20/10),
80 Box Jumps (24/20, 20/12),
70 WB shots (20/14, 14/10),
60 Pull ups,
50 Burpee to plate,
40 OH lunges (45/25,25/15),
30 Deadlifts,
20 Cleans,
10 Push Jerks (155/105, 135/95, 115/75, 95/55)

2 rds 200m RUN - Dynamic Stretches 20 high kicks, 10 high knees, - then - RED LINE Mobility coach led

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

21-15-9 Thruster (RD1=75/45, RD2=95/55, RD3=115/65) T2B

3 RDS Tabatas 1min each 30 seconds transition = high plank k2e, scissors, superman hold

400 RUN - Dynamic Stretches- RED LINE Mobility & Air Squat Sally

FRONT SQUAT [from rack]: 50x5, 55x5, 60x5, 70x3, 75x3, 75x3, 80x1, 80x1, 80x1

5RFT: 5 clean, 10 push up, 15 jump squat [155/105, 135/95, 115/75, 96/65]

Tabata - Row, Situps, Hollow Hold - 3rds 1min each 30sec transition

Coach led group run with dynamic stretching

Partner WODs....

Both athletes work at each movement but do not have to split evenly.

100 wall ball 20/14, 14/10
50 hspu or hold [3 seconds per rep] or hRpu
10 Bear complex 135/95, 115/75, 95/65, 75/45
6 rope climb
400m RUN

100 ball slam 30/20, 20/10
50 pull ups
10 Bear Complex
6 wall walk
50 calorie Bike

100 box jump 24/20, 20/12
50 burpee
10 Bear complex
6 rope climb
400 RUN

100 KB swings 53/35, 44/26, 26/18
50 KB goblets
10 bear complex
6 wall walk
100 calorie row