SATURDAY WOD

STRENGTH

Superset

A1: Bench Press (4×8 climbing)

A2: Bent Over Row (4×12 climbing)

METCON

For Time with a partner:

30 Rope Climbes

90 Thrusters 95/65#

150 BJO 24/20″

Split reps evenly, switch whenever but keep sets small to ensure high intensity.

1 person works, 1 rests at all times.

*Beginner

For Time with a partner:

60 Rope Get Ups

60 Thrusters (light)

100 Box Step Overs