0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-45:00 WOD

45:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Wall Scap Slides

20sec Front Rack Stretch each side

20sec Lying Glute Stretch

20sec Groin Stretch

WOD Prep:

3 Rounds

5 Hang Clean and Jerks (build to WOD weight)

2 Bar MU (or scaled version

10/8 Calorie Row

Workout:

Partner AMRAP 25:

20 Hang Clean & Jerks

20 Bar Muscle-ups

40 Calorie Row

*split reps as needed

*Pace Goal: 3-4 Rounds

*HC&J: recommend 5s back and forth

*Bar MU: 4-5 back and forth or singles

*Row: Solid, steady pacet

Beginner: Single DB Hang Clean & Jerks (10 each arm), 20 Single DB Curl to Press (10 each arm), 30 Cal Row

Scaled: 115/75, 20 Pull-ups (any style), 20 Dips (any style)

Rx: 135/95