Warmup

400 m Run

3 Rds
10 Good Mornings
10 Supermans
10 Ft Bear crawl

Strength

Deadlifts

5×3 @ 80%

WOD

20 Minute AMRAP
(with a Partner)
3 Rope Climbs (15 ft)
6 Thrusters (115/75 lbs)
12 Weighted Situps (20/14)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a plate (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.