Warm Up:  

3 min cardio:  jump rope, row, skater, rope slam

Performance:  

• 2 rounds for max reps of:
• 2 minutes of shoulder presses,  115/75
• Rest 1 minute
• 2 minutes of front squats 155/105
• Rest 1 minute
• 2 minutes of deadlifts, 225/155
• Rest 1 minute
• *score is total reps 

Finisher: 4 sets

• 12 Db hammer curls 
• 12 Db Diamond Push ups

Fitness: 

Partner WoD:
Run 400m Together
-then-

• 100 OH Plate Walking Lunges
• 100 KB Deadlifts
• 80 D/B Step Ups
• 80 Russian Swings
• 60 Push Ups
• 60 Sit Ups with Plate
• 40 Burpees
• 40 Box Jumps/ step ups 

-then-
Run 400m Run Together

** Split reps as needed**