Warm-up: Row 1000m. 2 Rounds of 15 Air Squats on wall, 15 Walking Lunges, Dynamic Stretch
Strength: Back Squat
5 Sprints
As many warm-up sets as needed.
20/80-35#
WOD: DECK OF CARDS
With a partner for time:
UGOIGO
Partner who is not working must hold a plank position while their partner completes the required movements.
Ace = 2 Rope Climbs
Hearts – Burpee
Diamonds – Slamball 40/30
Spades – Medball Cleans 20/14
Clubs – KB Swings 55/45
Face Cards are worth 10 reps.
Icing: Muscle-up skill work. Get 10 if you have them.