Sunday

Warm-up
Warm-up
AMRAP x 3 MINUTES
5 Inch Worms + Push-Up
5 Bootstraps
10 PVC Pass Thrus
10 Hollow Rocks

-Short Rest then Into-

AMRAP x 4 MINUTES
5 Snatch Grip RDL
5 Snatch Grip Behind the Neck Strict Press
5 Snatch Grip Push Press
10 Scap Pull-Ups
5 Kip Swings

Partner Workout
Metcon (Distance)
IN TEAMS OF 2…

AMRAP x 17 MINUTES*
P1 Completes…
6 Toe to Bar
5 Power Snatch (95/65)|(65/45)
4 Overhead Squat
100m Sprint or 50 Mountain Climbers**

P2 Completes…
Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.

Cool Down
Warm-up
FOR RECOVERY
4:00 of Group Flow Stretching
1:00 of Rebound*

*Rebound is lying prone and still while slow nasal breathing.