WARM UP

1 Big Block Run

then

5 Minutes Personal Mobility – SMR/Stretch anything tight/sore

STRENGTH

3 Rounds:

• 8/8 barbell reverse lunges
• rest 2:00

PARTNER WOD

*Coaches Note: need to start at 26 minutes after the hour
*With a 34:00 Clock
*Partner Up

From 0:00 – 5:00

• AMRAP sit-ups: one partner works(as many reps without stopping), other partner holds feet

From 5:00 – 17:00

• 21-15-9 (partner A completes a round of 21, then B completes 21, continue with 15, 9 until both complete 21-15-9 individually)
  • Barbell Shoulder-2-OH
  • Pull-ups
  • rest if time left

From 17:00 – 29:00

• AMRAP “You-Go-I-Go”
  • 10 close grip push-ups
  • 50 singles
  • 10 bench dips
  • 50 singles

From 29:00 – 34:00

• AMRAP – KB Front Rack Farmer Carry Relay
  • 2L