0:00-20:00 General Warm-up/Skill Work

20:00-25:00 Transition to WOD

25:00-58:00 WOD

58:00-65:00 Cool-down

Skill Work/Warm-up:

Toes to Bar

Split class in half: some on T2B, others on warm-up below

3 Rounds

20 Flutter Kicks

5 Double DB Cleans

5 Double DB Push Press

5 Squat Jumps (max height)

Workout:

Partner 4 Rounds For Time:

40 Toes to Bar

40 Double DB Cleans

40 Double DB Shoulder to Overhead

40 Box Jumps

*Pace: Aggressive: 27:00, Solid: 30:00, Limit: 33:00

*split all reps as needed

*Toes to Bar: focus on rhythm and be smart about breaking up sets, 4s, 5s or 10s back and forth

*Cleans: one head of each DB needs to touch, keep your chest up, pop hips to get momentum into DBs to shoulder

*S2OH: push press or push jerk, recommend 5s or 10s back and forth

*Box Jumps: steady pace, recommended 4s or 5s back and forth

Beginner: Lying Straight Leg Raises, 25/15, 16/12”

Scaled: Hanging Knee Raises, 35/20, 20/16”

Rx: 50/35, 24/20”