Warm-up
Extra Work or With Class
Mobility
Shoulder Rolling
Thoracic spine
Chest
Lats
Partner WOD 1
12 Minute AMRAP
Partner Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
ADV – Strict or vest
Rest 3 Minutes
Partner WOD 2
12 Minute AMRAP
12/10 Calorie Row
6 Burpee Over the Rower
Extra WORK
Minute 0:00-4:00
10 Squat Cleans @ 80%
Minute 4:00-8:00
8 Squat Cleans @90%
Minute 8:00-12:00
6 Squat Cleans @90%
Minute 12:00-16:00
4 Squat Cleans @95%