Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Tire flips:

Two flips, jump through middle and run to fence and back to start line then to the tire.

Workout:

With a partner for time

Buy in, 1500 m row, then:
50 Wall Balls 20/14
50 Perfect Push ups
50 Ball Slams 30/20
50 Overhead Walking Lunge With bumpers, 25/15lb
50 AbMat Sit-ups, hands on the ground

Partition reps as necessary, on partner works at a time.