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

Scorpions

Lying Hamstring Stretch

Glute Bridges

Calf Stretch on Rig

Lat Stretch on Rig

Hang from Rig

Lunge and Reach

WOD Prep

2-3 Rounds

4 Single DB Box Step-overs

4 Single DB Hang Snatch

1 Rope Climb

WOD:

4 Rounds

Partner AMRAP 6

12 Single DB Box Step-overs @50/35, 24/20”

12 Single DB Hang Snatch

4 Rope Climbs

—2 minutes rest between Rounds—

*pick up where you left off

SCORE: Rounds + Reps

PACE GOAL: 9-10 Total Rounds

FEEL:

• Fast pace intervals

• Send it and recover

STRATEGY:

• 6s on Step-overs

• 6s on Snatch

• 1s on Rope

ROPE CLIMB MODIFICATIONS:

• 1/2 or 3/4 Rope Climbs

• 12 DB Sit-ups (DB on chest)

BEGINNER: 25/15, 16/12”, Rope Climb Modifications listed

SCALED: 35/20, 20/16”, Rope Climb Modifications listed

Rx+: 70/50, 24/20”

Comp: 70/50, 24/20”, Legless