Liikepari

Four rounds of:
10+10 behind the neck walking lunge (leave two reps in the tank)
– rest 90 sec
8+8 pallof press
– rest 90 sec

Metcon

In 8 minutes two rounds for time of:
21 box jump overs 60/50cm
15 cal row
9 burpee box jump overs 75/60cm

Followed immediately with:

In 8 minutes two rounds for time of:
9 burpee box jump overs 75/60cm
15 cal row
21 box jump overs 60/50cm