0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-47:00 WOD

47:00-60:00 Cool-down

General Warm-up

3 rounds

Lat Stretch

Tricep Stretch

Sampson Stretch

WOD Prep

2-3 Rounds

1 Bar MU

2 Double DB Devil’s Press

3 Box Jump Overs

WOD:

Partner 30 Rounds For Time

1 Bar Muscle-up

3 Double DB Devil’s Press @35/20

5 Box Jump Overs @24/20”

*alternate full rounds with partner

PACE GOAL: 40-50sec each round

FOCUS:

• Endurance interval work

STRATEGY:

• Find the appropriate level for each partner so that the work is very similar to the rest throughout

EQUIPMENT CONSIDERATIONS:

• If needed change to Single DB Devil’s Press and do 4 reps each round

BEGINNER: Hardest version of a 3 pull-ups you can do, Burpees, 16/12”

SCALED: Hardest version of a 3 pull-ups you can do, 25/15, 20/16”

Rx+: 50/35, 24/20”

COMP: Ring MU, 70/50, 30/24”

GO BEYOND Accessory Work

Walk with friends and talk about how much you love devil’s press :)