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

15:00-20:00 Transition to WOD

20:00-34:00 WOD

34:00-32:00 Partner Challenge

42:00-50:00 Partner Challenge

55:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Front Rack Stretch

PVC Pass Throughs

PVC Good Mornings

Glute Bridges

Up Dog to Down Dog

WOD Prep

2-3 Rounds

100m Jog

2 Deadlift + 2 Hang Power Cleans

WOD:

Partner For Time

400m Run Together

20 x Complex: 3 Deadlift + 3 Hang Power Cleans @135/95

400m Run Together

16 x Complex: 2 Deadlift + 2 Hang Power Cleans @165/115

400m Run Together

12 x Complex: 1 Deadlift + 1 Hang Power Clean @185/125

400m Run Together

PACE GOAL: 20:00-24:00

FOCUS:

• Longer duration endurance

• Cycling the barbell

STRATEGY:

• Steady pace on the run, 2:30 or less

• 1 complex back and forth between partners

BEGINNER: Split runs as needed, KB Deadlift + KB Swings, 26/18, 35/26, 53/35

SCALED: Split run as needed and/or 95/65, 115/80, 135/95

Rx+: 155/105, 165/115, 185/125

COMP: 185/125, 205/145, 225/155

Partner Challenge

Alt. EMOM 8

Max Barbell Curls @empty barbell

Max Push-ups

*split reps as needed