Workout of the Day:

A. Simple Abs 3x45sec

B1. 3x60sec Partner wtd OH Chair Sit
B2. 3×15 Partner Plyo Push Up
B3. Partner Drag 3x20m w/ Band Rig

C. For Time:
3 Rounds
10 Manmakers (alternate Reps)
10 Tandem Deadlift @50% Total Team BW
10 Syncronized Burpees Over Bar
300m Run
Manmaker ** Row/Push Up/Row/Push Up/Clean/Squat/Press

Competition:

A. Warm Up with Skin the Cat 3×3-5 Reps

Then

Practice Handstand Walking for 15-20min (do turns, Free standing holds, shoulder taps, ladder steps)

B. Ten Sets of 30sec AD Followed by 90sec Rest. During rest you must perform 5 Bench Press +5 Pistols/leg
*Bench Press M:BW F:67%BW