Warm Up: 1 length walking lunges 1 length walking lunges with twist 10 wall balls 12/10 1 agility ladder 2 lengths overhead walking lunges 15/10# plate 1 agility ladder

Partner EMOM 8:00 min 1: one partner does walking plank sandbag pull. Walking backwards in the plank position, reach in front to pull the sandbag towards your body as you plank walk backwards min 2: switch partners, first partner rests.

WOD: 4 Rounds against a 2:00 running clock row 250m time remaining is max effort banded air squats rest 2:00 16:00 total time on wod