0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-55:00 WOD

50:00-60:00 Cool-Down

General Warm-up

3 rounds

Iron Crosses

Pigeon Stretch

Up Dog to Down Dog

Infant Squats

WOD Prep

3-5 reps of 4-6 movements

WOD:

The Final Countdown (NYE WOD, see notes)

“Meet me at the BARbell”

*barbell only

Partner For Time:

24 Synchronized Bar Facing Burpees each

100 Deadlift @185/125

90 Back Squat @165/115

80 Cleans @155/105

70 Barbell Bent Over Rows @135/95

60 Barbell Floor Press @135/95

50 Shoulder to Overhead @115/80

40 Snatch Grip Bent Over Rows @115/80

30 Thrusters @115/80

20 Snatch @115/80

10 Overhead Squats each @115/80

25 Synchronized Bar Facing Burpees

PACE GOAL: Finish

OTHER OPTIONS FOR THIS WORKOUT:

• https://www.beyondstrengthendurance.com/thefinalcountdown

FOCUS:

• Say goodbye to 2024 with cardio weightlifting

STRATEGY OPTIONS:

• Breathe, move, survive

EQUIPMENT CONSIDERATIONS:

• Try to share a barbell with your partner, but one for each of you if needed

BEGINNER: there are DB or KB movements you can sub for all of these or pick very light barbell weights for each movement

SCALED: 165/115, 155/105, 135/95, 115/80, 95/65

Rx+: 225/155, 185/125, 165/115, 155/105, 135/95