Warmup
Row, Run or Ride 2-4 min
3x8 Toes to Bar
3x15 Air Squats
3x10 Russian Swings
Strength
Work to heavy single Bench Press
Then 1x Max reps @ 70% of top weight
WOD
21 min EMOM
Min 1: 1 Length Sled Push
Min 2: 5 High Box Jumps *Land with hips high. Lower height if you have to.
Min 3: 1 Legless Rope Climb
REC
Partner shared burden mile