Warm-up

Midline work
9' EMOM
1) Plank reaches for 40-45 secs
2) Super man reaches 40-45 secs
3) Handstand hold 30-45 secs

Metcon

Metcon (Time)

Partner WOD (Teams of 3)
Row 5K as a team.
..........................
5 Pull ups
5 Mountain Climbers (Each leg = 1)
10 Push ups
10 Mountain Climbers
15 Air Squats
15 Mountain Climbers
.............................
100 Burpees (Team of 2)
150 Burpees (Team of 3)

Rule1: 1 person rows, 1 person works and the 1 person rest.

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