Warm-up 

Agility complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Partner WOD

Complete the following in a ping pong fashion:

10x row 10/M 7/W calories

10x 5 mountain climbers 

10x 5 pull ups or 10 rows (rings/trx/sheets/etc)

10x 10 flutter kicks

10x 7 KBS