0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm/wrist stretch/mobility

Up Dog to Down Dog

Iron Crosses

Hip Openers

Standing toe touch hamstring Stretch

Standing Quad Stretch

WOD Prep

2-3 Rounds

5 Burpees

10 Toes to Bar

10 Single DB Overhead Lunges

5 Deadlift

WOD:

Partner AMRAP 30

30 Burpees

30 Toes to Bar

30 Single DB Lunges @50/35

30 Deadlift @185/125

*split reps as needed

SCORE: Rounds + Reps

PACE GOAL: 5 Rounds

FEEL:

• Steady grind

• The work to rest ratio between you and your partner should be pretty even and allow you to keep moving, but the back half will really challenge your ability to stay on track

STRATEGY:

• 5s on Burpees

• 5s or 8/7 on T2B

• 8/7 or 15s on Lunges…hold the DB wherever you want

• 5s on Deadlift

BEGINNER: Up Downs, Lying Leg Raises, No weight on Lunges, 95/65…would cut down the AMRAP 20 20 minutes and 20 reps of each

SCALED: Hanging Straight Leg Raises, 35/20, 155/105

Rx+: 70/50, 205/145

COMP: Double KB Overhead Lunges @53/35, 225/155