Metcon (No Measure)
10 min Flow (extended portion of warm up)
10 Curtsy Squat/leg (consecutive legs)
100ft Heavy suit case carry/arm
12-15 Supinated Grip Ring Rows

rest 7 min
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP: (in teams of 2)
Run 800m together
remaining time: (1 partner does full round while other rests)
5 L-arm KB snatch 24kg/16kg
5 R-arm Kb snatch 24kg/16kg
10 Step Down Box Jumps 24″/20″
10 Cals on Rower

Rx+ 28kg/20kg
55+; 20kg/12kg