Prehab

2 sets

10 yoga pushups

10 cat/cows

10 pigeon climbers (ea way)

MetCon

20 min AMRAP w/ a partner:

200 m sandbag run (each)
20 sandbag over shoulder
20 chest to bar pull-ups
20 burpees over sandbag
20 yard heavy sled push (each)

Rest 5 min

Then,

2k row for time w/ partner

Strength

Skill Work