0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-52:00 WOD

52:00-60:00 Cool-down

WARM-UP:

3 Rounds

10/8 Calorie Row/Bike

8 Wall Balls

6 Pull-ups/Scap Pull-ups/Ring Rows

4 Burpees

Workout:

Partner 5 Rounds For Time:

18 Calorie Row/Bike

18 Wall Balls @20/14

16 Chest to Bar Pull-ups

16 Burpees

100’ Single DB Overhead Walking Lunges @50/35

*split reps as needed

*start people on different machines, try to rotate through both machines, first come/first serve for rest of workout

*50’ or 25’ zones for lunges, whatever works best for space and number of people in the workout

*Pace: Aggressive: 25:00, Solid: 28:00, Limit: 32:00

*wouuld recommend splitting calories right down the middle, pull-ups could be split down the middle or 4s back and forth, same with burpees

*combination of Open workouts 19.1 and 16.1…some repeat of movements from earlier in the week, the majority of the time I will avoid this, but it is good from time to time especially when doing old Open workouts

*Lunges: solid overhead position with arm next to ear, whole foot in contact with ground, drive off that front heel and focus on standing straight up, not forward

Beginner: 14 calories and wall balls @10/8, 12 KB upright rows @26/18, 12 Burpees, no weight on lunges

Scaled: 14/10, chin over bar/banded/jumping pull-ups, 35/20

Rx: 20/14, 50/35