0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

PVC Lat Stretch

PVC Around the worlds

PVC Good mornings

WOD Prep

2-3 Rounds

10 Single DB S2OH (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

10 KB Goblet Squats

5 Burpees

WOD:

Partner For Time:

—Buy-in—

200m DB/KB Carry (carry however)

*one partner carries DB, one carries KB, both carrying at the same time

—then—

3 Rounds:

20 Single DB Devil’s Press

40 Russian KB Swings

40 KB Box Step-overs

40 Pull-ups

*split reps as needed

—Cash-out—

200m DB/KB Carry (carry however)

*one partner carries DB, one carries KB, both carrying at the same time (carry opposite implement of first carry)

Pace: 24:00-28:00

Beginner: 25/15, 26/18, Ring Rows

Scaled: 35/20, 35/26, Jumping/banded pull-ups

Rx: 50/35, 53/35