Warm up: sit ups
Movement prep:8min amrap
10 floor snow angels
5/5 single arm press
30 sec batwing plank
Strength
Every 90seconds x 12mins
Push press x 4 reps with 3 sec hold overhead
Buddy WOD: in teams of 2- one working at a time(except on run)
100kb swings
400m run
100 barbell thrusters
400m run
50 burpees
400m run
100 barbell thrusters
400 m run
100 kb swings
