WARM-UP:

Fence drills

2x
10 Air squats
10 Lunges
10 Lunge to instep (each leg)
:30 Couch stretch

3:00 Group Stretch
( hip focus )

SKILL:

EMOM for 10 min

Odd- 8 BSQT

Even- 14 Overhead plate lunges ( 45/25 )

WOD:

TEAM of 2

40 Synchronize burpees
30 GTO ( 95/65 )
30 Synchronize burpees
30 GTO ( 115/75 )
20 Synchronize burpees
30 GTO (135/95 )