- RX -
For time:
30 deadlifts (155/225 lb)
40 wall-ball shots (14/20 lb) (9/10 ft)
50 KB swings (35/53 lb)

- INTERMEDIATE -
For time:
30 deadlifts (135/185 lb)
40 wall-ball shots (10/14 lb) (9/10 ft)
50 KB swings (26/35 lb)

- BEGINNER -
For time:
20 deadlifts (75/115 lb)
30 wall-ball shots (10/14 lb) (8/9 ft)
40 KB swings (18/26 lb)

Goals
✔ Equipment: PVCs, medicine ball shared between pairs.
✔ Take 2:00 to explain the game and demo as needed.
✔ Partner athletes up with one light medicine ball and two PVCs.
✔ For the med-ball game, athletes must perform movements without dropping the medicine ball; if the ball hits the ground, athletes perform 5 penalty burpees.
✔ Use this time to get athletes warming up, moving through full range of motion with a medicine ball, and setting the tone for a fun class!
 

Partner med ball game | 5:00

AMRAP 5:
Walk 50 ft (15 m) with med ball
10 lunges
Walk 50 ft (15 m) with med ball
5 thrusters
Walk 50 ft (15 m) with med ball
5 deadlifts
Walk 50 ft (15 m) with med ball
5 shoulder presses

Post-workout:
For completion:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
- Rest as needed, but not more than 2 times per 200 m.

3 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right

For time:
30 DB deadlifts (35/50 lb)
40 single-DB thrusters
50 alternating DB hang snatches
- Use two DBs for the deadlifts.
- Use one DB for the thrusters and snatches.
- Hold the DB horizontally, by each head and with both hands, for the thrusters.