0:00-10:00 General Warm-up

10:00-16:00 Explanation of WOD and WOD Prep

16:00-18:00 Transition to WOD Prep

18:00-24:00 WOD Prep

24:00-26:00 Transition to WOD

26:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

3-5 minutes Machine of your choice

20-30 seconds each side Standing Tricep Stretch

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch

20-30 seconds each side Pec Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Lying Hamstring Stretch

10yd Lunge and Reach Overhead

10yd Inchworms

5 Infant Squats

3-5 minutes Machine of your choice

WOD Prep

Alt EMOM 6

M1: 2 Strict Pull-ups + 4 HSPU

M2: 6 Deadlift

M3: 40 seconds Machine of your choice

MANAGMENT:

• This is a great time to help people with their technique, form and figuring out the best modifications and/or strategy

WOD

Partner For Rounds and Reps

6 Rounds

AMRAP 4

2 Strict Pull-ups

4 Handstand Push-ups

6 Deadlift @225/155

*one partner on AMRAP, other on machine of your choice for the 4 minutes

—1 minute rest between rounds—

2 SCORES: Total Rounds + Reps, Total Calories

GOAL: have fun fitnessing with a friend

PACE: Grindin’ All My Life

EXECUTION:

• 3,2,1…Go on person starts on the AMRAP and does that for 4 minutes, the other person is on the machine for 4 minutes, 1 minute rest then switch, pick up where you left off on the AMRAP each time

• So, each person will do the AMRAP 3 times and the machine 3 times

FOCUS/STRATEGY:

• AMRAP: unbroken rounds, do a round quickly, short rest, repeat

• Machine: RPE 7, steady pace, breath and move

NO BARBELL OPTION:

• Double KB Deadlift

BEGINNER: 6 Ring Rows, 6 Push-ups, 6 Deadlift @135/95 or No Barbell Option

SCALED: Hardest version of a pull-up you can do, modified HSPU, 185/125

Rx+: Bar Muscle-ups, Deficit HSPU @4/2”, 275/185

Comp: Bar Muscle-ups, Strict HSPU, 315/225