2 rounds (Partner warm up)
20 arm circle forward + backward (synchro)
20 Medball chest passes (standing)
20 air quats (synchro)
20 Medball sit-up throw (partner that doesnt have the ball still do the sit-up)
Then:
2 rounds
12/arm banded shoulder external + internal rotation
Strict pull up (weighted if possible)
5-5-5-5-5-5 (building)
In Partners, for max distance
AMRAP 6:00
Max reps 30ft Dumbbell row crawl (40/25)
rest 1:00
AMRAP 6:00
Max reps 50ft sled push (180/135)
rest 1:00
AMRAP 6:00
Max reps 100ft Farmers carry (AHAP)
Forarm smash; 2:00/
Quad smash; 2:00/