WARM-UP:

3X
200m Run/Row
20 Walking lunges
:30 Lunge to instep hold (each side)
:30 Couch stretch
5 Strict pull-up

SKILL:

For time:

800M Run
100 Double unders
Burpee broad jump length of the gym

WOD:
Partner Deck of Death
20min Cap

P1 flips card and performs work while P2 rests

Diamonds: air squats
Clubs: push ups
Hearts: pull ups
Spades: sit-ups

2min rest at 20 minute cap then immediately following:

For time: (8:00)
100 Partner KBS