Warm Up

Repeat For 5 Minutes

5 Inchworm To Push Up
15 Air Squats
15 Ring Rows

Strength – Front Squat

3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute

WOD

With A Partner Switch Every Minute For 20 Minutes

COMPETITVE

Partner A: Row
Partner B: 10 Thrusters, Max Barbell Overhead Hold (65/45)

PERFORMANCE

Partner A: Row
Partner B: 10 Thrusters, Max Barbell Overhead Hold (45/35)

LIFESTYLE

Partner A: Row
Partner B: 10 Thrusters, Max Barbell Front Rack Hold

Stimulus Points

Steady Pace
Don’t Come Out Hot On The First Row

Accessories

Every 1 Minute On The Minute X 3 Rounds

  1. 8 Strict Rotating Knee Raises
  2. 12 Hammer Curls

Cool Down & Dismissal

100m Walk
Quad Stretch
Hip Flexor Stretch