Warm-up

• 1:00 Machine
• 10 Good Mornings (with light kb or DB)
• 0:30 Plank Hold
• 1:00 Machine
• 0:30 Superman Hold
• 10 DB Deadlifts (light DB or kb)
• 1:00 Machine
• 15 Kip Swings
• 10 Muscle Snatches w/ Empty BB

METCON Partner WOD

• 3 rounds for time of:
  • Partner 1 do:
    • 50/40 Machine Calories
  • Partner 2 do: 15-12-9 reps of:
    • Power Snatch, 95/65 lbs
    • Toes-to-bar

Complete in teams of 2. Switch once both partners are done. Scaling Options: Preferably use a bike or rower if you can. Use a light barbell weight that you can hold at least 5-7 reps T&G each time. Scale to knee to elbows or V-Ups instead of TTB for today. Try to hold big sets.

Time Cap: 25 mins