Warm Up
Row 250m warm up
Shoulder mobility
Open chest, open back, stretch up and sideways

2 rounds:
10 shoulder taps in plank position
10 air squats
10 sit ups
10 high knees

 
Skill / Strength
Technique for Sit ups
– strict butterfly sit-up, practice
– kipping butterfly sit-up
– ab mat butterfly sit up

Then, warm up for back squat
go through technique and then warm up to 90-95%
5 X 1  BACK SQUAT 95%

 
Metcon
MR.16.02.11
10 mins AMRAP
PARTNER WOD

10 wall balls over bar (each partner)
wheel barrow to wall (HAND HAVE TO BE BEHIND THE LINE BELOW THE BAR WHEN STARTING AND HAVE TO TOUCH THE WALL AT FINISH)
10 sycnhronized burpees
wheel barrow back (HAND HAVE TO GO OVER THE LINE BELOW THE BAR)
SCORE IS NUMBER OF REPS