Warm up:
4 Sets (no rest btwn sets)
12 Elbow Plank to Tall Plank (leading with each arm for 6 reps each)
6 Single Arm KB Swing
25m Single Arm KB Front Rack Carry Right arm (holding One KB in right arm )
6 Single Arm DB Push Press Right arm
6 Single Arm KB Swing Left arm
25m Single Arm KB Front Rack Carry Left arm (holding One KB)
6 Single Arm DB Push Press Left Arm
Conditioning: (partner WOD)
7 min Amrap
40 Hang Power Cleans (115/75) (95/65) (While one person hangs from Pull up bar)
40 KBS (70/55) (55/35) (While one person holds bar in front rack)
Rest 2 min
7 Min Amrap
40 Push Press (115/75)(95/65)
40 Dubs (80 singles)
Rest 2 min
7 min Amrap
40 T2b (While one person holds plank)
40 box jumps (one person holds wall sit)