Warmup
find a partner team metcon
400 m run
empty bar
each person complete 10 hang cleans
1 min partner dead hang
2 min amrap of alternating reps of 5 with partner air squat you go 5 I go 5 reps
set weight and wall ball station
metcon
200 wall ball shots 100/100
150 pushups 75/75
100 toe to bar or knee raises 50/50
50 hang cleans @155/85+ 25/25
*partition reps anyway you want evenly
*if you partner is not set on a different weight share the same bar
*if for some reason you are by yourself reps will be
100/75/50/25
cooldown
4×25 with med ball chest passes with partner in V position