Warm Up
2 Lap jog
2x box width frog jumps
2x box width side shuffles
2x box width bear crawls
2x box width frankensteins

 
Skill / Strength
Core Workout:
3 rounds:
10 Banded pull on plank per arm
Banded pull on side and hold for 15 secs (rotate sides)
Hollow push up hold 15 secs

 
PULL UP PROGRESSIONS 5 X 5
Choose the appropriate scale
1. Ring rows (vertical)
2. With band
3. Strict
4. Weighted

 
Metcon
MR.16.02.02
Partner WOD
6 rounds of:
Partner 1: Row 300m
Partner 2: Squat hold

Each person rows 6 times