Warm up:
800m run
Dynamic warm up

Skill:

3×12-Double KB bent over row
3×12- Floor press
100 band good morning
WOD:
Partner WOD
8 rounds
200 meter run
Sand bag hold
Notes: Each member from the team must run 200m for 8 rounds. While the team member is running the partner is holding a sand bag in any position. If the sand bag is drop a 10 burpee penalty per member must be performed at the end of the WOD.
Post:
3×25 Russian twist