0:00-7:00

1) GENERAL WARM-UP:

2 Rounds:

Walkouts x 5 (walk out to push-up, do push-ups, walk hands back to feet)

Down dog with calf stretch x 10 each side

—then—

2 rounds

20 x Line Hops

20 second hang from rig

20 seconds handstand against wall (front plank if needed)

7:00-10:00

Explanation/set-up of next section

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

100m Jog

10 x Double DB Push Press

10 x Ring Rows

15:00-20:00

Explanation/set-up of next section

20:00-55:00

3) MetCon:

Partner 10 RFT:

20 x Handstand Push-ups (split reps as needed)

Partner 1: 100m Run

20 x Pull-ups (split reps as needed)

Partner 2: 100m Run

*Pace: Aggressive: 28:00, Solid: 31:00, Limit: 35:00

Beginner: Double DB Strict Press, Ring Rows

Scaled: Double DB Push Press, Jumping/banded pull-ups

Rx: as is

55:00-60:00

Cool-down