Timon & Pumbaa

Warm-up:

Row 250m
5 Strict Pull-ups
5 Strict Ring Dips

or

5 Strict Muscle-ups

Then:

10 Hamstring Decellerations 
10 Heel/Toe Floor Touch 
5 Tuck Jumps 

Mobility:

Calf & Achilles Smash Banded Hip Distraction  

Announcements:

Have fun with your partner! Try pairing up with someone new! 

Skills & Technique: (Click below for links to more info)

Rowing
Box Jump 
Deadlift 
Lateral Burpee 
GHD Sit-up

Wod:

Timon & Pumbaa

Sprint Row 250m 
7 Box Jumps 24/20"

5 Rounds each

Then:

15 Deadlifts 135/95lbs
7 Lateral Burpees

5 Rounds each

Then:

60 GHD Sit-ups

For time. 
Time Limit: 30 Minutes 
Teams of 2, relay style
Individual does required rounds alone. No required break times.