WARM UP / MOBILITY
Complete 3 rounds alternating with a partner:
Partner 1: 150-200m row: Increase intensity each interval 70 / 80 / 90% effort
Partner2: Work through a variety of: Leg swings / Iron Cross / Scorpions + Banded shoulder warm-up (Dislocates, pull-aparts, presses, rows, etc.)
WOD A
500 METER ROW
500 meter row for time
This is a re-test, go all out and set a new PR!!
WOD B
90/30 GYMNASTIC INTERVALS
Complete 3 rounds for total # of HSPU + BJO + TTB
90s work / 30s rest:
1: 50 x Double unders + AMRAP kipping HSPU
2: 20 x Ball slams (30/20) + AMRAP Box jump’s (24/20”)
3: 12 x Bar touching burpees + AMRAP TTB
– Rest 2 min between rounds (one full clock segment 30+60+30)

Start on any of the 3 couplet stations and rotate in order, resting 2 min after completing the 3 stations.
Scale DU’s to 45s maximum
Scale Ball slam down to 15 reps if over 45s
Scale Burpees down to 8-10 if over 45s
Optional / Accessory
Tabata abs: 20s work / 10s Rest x 8 sets:
Alternate between V-ups (or tuck ups) and Grasshoppers