• Warmup
  • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Medium Row
    • Push-up to Down Dog
    • Faster Row
    • Active Samson
  • Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Overhead Squats
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
• Movement review
• Rehearsal
  • 1 Round
    • 6 Calorie Row
    • 6 Hand Release Push-ups
    • 6 Dumbbell Snatches
• WOD “Cloud Nine”
  • AMRAP 9:
    • 30/24 Calorie Row
    • 30 Hand Release Push-ups
    • 30 Alternating Dumbbell Snatches (50/35)
• Mobility
  • Banded straight arm in external rotation
  • Couch stretch