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

Inverted Toe Touches

Walking Hip Openers

Walking Straight Leg Marches

Lunge and Rotate

Wall Quad Stretch

WOD Prep

2-3 Rounds

3 Squat Cleans

6 Russian KB Swings

9 Lateral Bar Hops

12 Plate Russian Twists

WOD:

4 Rounds

Partner AMRAP 6

5 Squat Cleans @155/105

10 Russian KB Swings @70/53

15 Lateral Bar Hops

20 Plate Russian Twists

—2 minutes rest between rounds—

*pick up where you left off each AMRAP

Round 1: Partner 1 is doing the squat cleans and lateral bar hops, Partner 2 is doing the Swings and Twists, alternate each round…so, Round 2: Partner 2 is doing the squat cleans and lateral bar hops, Partner 1 is doing the Swings and Twists

SCORE: Rounds + Reps

PACE GOAL: 12-16 Total Rounds

FEEL:

• Higher intensity interval

• The AMRAPs you are doing Squat Cleans and Hops will be higher heart rate and leg burn

• The AMRAPs with Swings and Twists will be lower heart rate

STRATEGY:

• Steady singles on the Squat Cleans

• Unbroken on the Swings

• Focus on being quick off the ground for the hops

• Steady pace will full rotation side to side on the twists

INDIVIDUAL OPTION:

• 4 Rounds

• AMRAP 5

• 3 Squat Cleans

• 6 Russian KB Swings

• 9 Lateral Bar Hops

• 12 Plate Russian Twists

• 2 minutes rest

BEGINNER: 5 Front Squats @95/65, 35/26, Lateral Line Hops

SCALED: 135/95, 53/35

Rx+: 165/115, 88/62