Warm up
2 rounds
200m run
10 Lunges
10 Push ups
10 pull ups
10 single arm press w/db (5 each arm)
10 squats, start empty bar and build

Wod 1- 14 minutes
40 Partner wall balls (throw it to each other off the target)
30 toes to bar split as needed
40 Cal row split as needed
30 alternating DB snatches, split as needed
40 doubles each (you can do them at the same time but don’t go to wall balls until you are both finished)

Rest 5-10 minutes between workout

Then

Wod 2- ONE PARTNER COMPLETES A FULL ROUND THEN THE OTHER PARTNER GOES. Non working partner is resting

10 Rounds for time with a 30 minute cap. Shoot for 3 minutes a round or less. scale weights and movements accordingly
200m Run
10 Power cleans 135/95
10 Front squats 135/95
8 Bar Muscle ups or burpee pull ups (scale this number back to hit target time for rounds)