Warm-up:

2rds of:

6 push-up to spiderman, 10 air squat, 10 PVC pass thrus

Skills:

EMOM x 12

a) 15m HS Walk b) 30-40 UB DU c) 2 Rope Climbs

Rest 2min

EMOM x 9

a) 8 Pistols b) 10-12 T2B c) 8-10 Ring dips

For all movements, work on efficiency and perfect technique

WOD:

2-person team

Run 3200m in 400m intervals w/ one partner working at a time