WARM UP – MOBILITY

Warm-up games (coaches choice)

Full body stretch and movement prep (hamstrings, calves, squat, overhead, and hanging etc.)

Empty barbell movement review and warm-up other WOD movements.

Partner up and prepare for WOD (each pair needs 2 barbells, a box and a wallball)

WOD A

604 PRIDE (PART 1)

Partner up, and complete AMRAP in 20 mins:

24 Deadlifts (partner holds top of deadlift)

24 Wallballs (20/14)

18 Hang power clean (partner holds front rack)

18 Box jump overs (24/20)

12 Shoulder to overhead (partner holds overhead (or scale to hand plank))

12 Chest to bar pull-ups (scale to pull-ups, jumping pull-ups/C2B, or ring rows)

Rx: 135/95

One person working at a time (barbell movements only count while partner is holding)

— Rest ~5 min before starting part 2 —

604 PRIDE (PART 2)

Complete with your partner for time:

100 Barbell bicep curls

100 Barbell shoulder press (scale to push press if needed)

100 Barbell bent over rows

Rx: 45/35 (scale up to a “light weight” if you want, but still aim for big sets)

One partner working at a time, try to split the work evenly if possible*

*1 barbell each, but your barbell may never touch the ground, hold it anywhere while your partner is working*

ACCESSORY

Cool down, Roll out, Mobilize, Socialize

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