1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

10 Push-ups

10 Ring Rows

10 Front Squats

*empty barbell

3) MetCon:

Partner Open 23.2A and 23.2B:

As Many Reps as Possible in 15 minutes:

5 Burpee Pull-ups

10 Shuttle Runs

*add 5 burpee pull-ups reps each round

10-minute time block:

Each person work to 1-rep thruster

*25ft zones for the shuttles

*Pace: Have some fun

Beginner: Half Burpees, take barbell from rack for thruster

Intermediate: burpees

Advanced/Sport: as is