Warm up and build up to the deadlift weight per each team

With a partner

AMRAP 30
16 Synchronized Burpee
8 Partner Deadlift MF 545/MM 630/FF 470
 Scaled: Add each partner's 70% of 1RM deadlift to get the working weight.
   For an example, if one athlete's 70% is 150# and another's 70% is 185, the workout weight is 335#"
32 Box jump over 24/20" ( sharing reps with partner)

Combo Pt. A
1- Body 1- 2-Liver 3(L)- Head 3(L) - Rear Long Knee

Combo Pt. B
1- Slip - 3- 2- Uppercut - Body 2- Rear High Kick

Kicks/Strikes
Palm strike (L)-Palm strike (R)- Neck chop (L) - Neck chop (R)- Hammer fist (L)- Hammer fist (R) - Elbow (L)-Elbow(R)-Knee(L)-Knee(R)

4 Rounds of 2minutes ON/1minute OFF
Round 1- Combo Pt. A
Round 2-Combo Pt. B
Round 3-Kicks/Strikes
Round 4-Combo A+B

Self Defense