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

20:00-25:00 Transition to WOD

25:00-60:00 WOD

60:00-65:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Scorpions

Forearm Stretch/Wrist Mobility on all fours

Inchworms

Wall Scap Slides

Calf Stretch

WOD Prep

2-3 Rounds

3 Pull-ups

2 Front Squats

1 Shoulder to Overhead

100m Run

WOD:

Partner 20 Rounds For Time

4 Pull-ups Partner 1

3 Front Squats @135/95 Partner 1

2 Shoulder to Overhead Partner 1

4 Pull-ups Partner 2

3 Front Squats @135/95 Partner 2

2 Shoulder to Overhead Partner 2

100m Run Together

SCORE: Time

PACE GOAL: 30:00-35:00

FEEL:

• High intensity intervals

• Cardio weightlifting

STRATEGY:

• Whoever has more strength bias should be Partner 1 so they get rest before the run and they will better on the pull-ups and barbell coming off the run

• Whoever has more of a cardio bias should be Partner 2, they will be better going into the run after the pull-ups and barbell and they will get rest after the run before the pull-ups and barbell

• Unbroken on Pull-ups

• You can squat clean into the first rep of Front Squat

• You can do a Thruster coming out of your last Front Squat into your first S2OH rep, Push Press or Push Jerk recommended for the second rep

• The run should be at an “active recovery” pace

INDIVIDUAL OPTION:

• Every 3 minutes for 30 minutes

• 4 Pull-ups

• 3 Front Squats @135/95

• 2 Shoulder to Overhead

• 100m Run

BEGINNER: 16 Rounds For Time: 4 KB Upright Rows, 3 KB Goblet Squats, 2 Double DB Push Press, Alternate rounds on the 100m Run

SCALED: Jumping or Banded Pull-ups, 115/80, Alternate rounds on the 100m Run

Rx+: Chest to Bar, 155/105

Comp: 2 Bar Muscle-ups, 3 Front Squats, 2 S2OH @155/105