0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-45:00 Workout

45:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Push-ups

10 Ring Rows

10 Front Squats

*empty barbell

Workout:

Partner Open 23.2A and 23.2B:

AMREP 15:

5 Burpee Pull-ups

10 Shuttle Runs

*add 5 reps each round

10-minute time block:

Each person work to 1-rep thruster

*25ft zones for the shuttles

*Pace: Have some fun

Beginner: Half Burpees, take barbell from rack for thruster

Scaled: burpees