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

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

Skill Work:

Pull-ups

Overhead Squat Mobility

Workout:

Partner AMRAP 25:

10 Overhead Squats

20 Hollow Rocks

30 Push-ups

40 Pull-ups

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

*Overhead Squats: solid overhead position, rip the bar apart, good depth and focus on every rep

*Hollow rocks: stay tight, small controlled movement

*Push-ups: chest to deck or at least break 90 degrees, full lockout, full body moving as a unit

*Pull-ups: know thyself :), pick the biggest rep range that allows you to continually string reps together, make it an even number of sets with your partner…so that could be 4s (10 sets), 5s (8 sets), 10s (4 sets)

Beginner: 75/55, front squats if mobility is limiting, single arm/single leg hollow rocks, knees or hands elevated push-ups, Ring Rows

Scaled: 95/65, front squats if mobility is limiting, single arm/single leg hollow rocks, knees or hands elevated push-ups, Jumping/Banded

Rx: 115/75