Warm Up:
Warmy+
2 Rounds – Moderate Pace:
- 10 Air Squats
- 10 Jumping Jacks
- 5 Inchworms with Push-Up
- 5 Ring Rows or Active Hang from Pull-Up Bar (10 seconds)
- 10 Empty Barbell Good Mornings
Then – 2 Minutes Partner Flow:
Alternate with your partner:
- 5 Wall Ball Shots (each)
- 3 Ground-to-Overhead with empty barbell (each)
- 3 Jumping Pull-Ups (each)
Xfit WOD:
Total Time: 30 minutes
Buy-In (Together – split reps as needed)
100 Wall Ball Shots (20/14 lb)
AMRAP 25 (Alternating Rounds)
Partner A completes one full round, then Partner B completes the next. Repeat until time is up.
One Round =
- 5 Pull-Ups
- 10 Barbell Ground-to-Overhead (95/65 lb – snatch or clean & jerk)
- 15 Air Squats
- 10 Wall Ball Shots (20/14 lb)
Keep the pace fast – goal is 2–3 minutes per round. Modify weights and pull-up style as needed.
Cash-Out (Together – split reps as needed)
60 Burpees
- Sprint to the finish
- Switch every 5 or 10 reps to maintain intensity
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