312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

STRENGTH:

Back Squat

  • 2 attempts to come as close as possible to 10RM (2:00 REST between)
  • EOM 8×4  @ 10rm

Tempo Chin-ups

  • 5×5 with 4 count negative

 

MetCon:

Partner WoD

5 Rounds – a complete round consists of both partners performing both parts

2 part SCORE

  1. total HPC load across rounds (only unbroken reps count toward total)
  2. total reps KBS across rounds (only unbroken reps count toward total)

P1 – CLOCK3

  • 12 Push-up
  • 6 Burpee Over The Box, 24″/20″
  • 3 Hang Power Clean (unbroken)
  • REST until SWITCH

P2 – CLOCK3

  • AMRAP Continuous KettleBell Swings #53/35
  • REST until SWITCH