Partner warm up- Run 800 together with a med ball, switch when you want.
Morning classes run 4 “true” 200’s so you don’t have to run through the dirt.
Come back in, find a bike rower and complete 8 rounds of this
Parnter 1- bike or row
partner 2- 10 air squats, hold the bottom of your 10th squat until its time to swtich.
You will each bike/row 4 round and squat 4 rounds

Strength- Back squats-
Increasing in weight
7,7,5,5,3,3 then MAX REPS at your final weight
Percentages will be about 60,65,70,75, and then 80 and for your sets of 3 AND your max reps set. shoot for more than 7 on your max reps, dont give up until your legs give out.

Wod

4 rounds for time of:
400-m run
200-m farmers carry

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scroll for scaling options.
Post time to comments.

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Related:
• Pose-Running Drills: Lean and Pull

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Scaling
Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.

Intermediate Option
4 rounds for time of:
400-m run
200-m farmers carry

Men: 30-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
3 rounds for time of:
400-m run
200-m farmers carry

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells