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

10 PVC Pass Throughs

10 PVC Around the Worlds

20-30 second hold PVC Lat Stretch

5-10 reps each side PVC Ankle Mobility

10 PVC Good Mornings

10 PVC Overhead Squats

WOD Prep

2 Rounds

10/8 Calorie Row

8 Wall Balls

6 Pull-ups

4 Muscle Snatch with empty barbell

WOD:

Partner AMRAP 15

30/27/24 Calorie Row (male/mixed/female)

30 Wall Balls @20/14

30 Pull-ups

—then—

15 minutes for each partner to reach 1-rep max Snatch

From the ground, Power or Squat, your choice

*both can warm-up together, one at a time when going for max

SCORE: 2 scores: Rounds + Reps, total weight lifted from heaviest lift from each partner

PACE GOAL: 4 Rounds on AMRAP, LFT HVY SHT

FEEL:

• Good full body mix on the AMRAP

• Should be nice and warm to lift heavy 😁

STRATEGY:

• 15, 15/12, 12/12 on Row

• 15s or 8/7 on Wall Balls

• 8/7 or 5s on Pull-ups

BEGINNER: MB Thrusters @10, Ring Rows, 5 minute warm-up, EMOM 10: 1 Light Power snatch to work on form

SCALED: 14/10, Jumping/Banded Pull-ups

Rx+: Chest to Bar

Comp: Chest to Bar, 30/20