Warm Up:
2 set:
200-meter row, bike, or ski
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap pull-ups
:30 jumping jacks
:30 up-downs
:30 burpees
Specific Warm-Up:
1 round:
Partner 1: 5 burpees
Partner 2: 5 burpees
Partner 1: 1 rope climb or scaled option
Partner 2: 1 rope climb or scaled option
– Work on communication and fast transitions.
WOD:
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
– One partner works at a time.
Intermediate:
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (12 ft)
– One partner works at a time.
Beginner:
With a partner, complete as many rounds as possible in 16:00 of:
12 burpees
4 pull-to-stands
– One partner works at a time.
Home Workout:
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
100-meter single-arm dumbbell overhead carry
100-meter single-arm dumbbell suitcase carry
– Split the burpee reps with one person working at a time.
– Complete the carries together with one person carrying overhead and the other in the suitcase position.
– Switch positions as needed at any point during the 100-meter carry each round.
Movement scaling options:
Rope climb: Reps, height, pull-to-stands
Burpee: Reps, up-downs
Post-Workout Skill Work:
Accumulate:
20 weighted pull-ups