Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
Every minute (7:00 minutes)
5 Wall Ball front squats
5 Wall Ball Push Press
5 Ring Rows
5 Low Box Jumps + Step Down

**2. Strength:  Clean & Jerk

Clean and Jerk:
Perform 10 singles within 70-80% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

**3. Workout Prep**
– With Partner –
1 set each
5 Wall Balls
5 Pull ups
5 Box Jumps

Workout:  Goofy Goober

Target time:  16-18 min

Teams of 2
4 Rounds (each/1:1)
15 Wall Balls (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wall Balls (20/14)

* Scaling option 1 (Masters 45+)
Teams of 2
4 Rounds (each/1:1)
15 Wallballs (14/10)
12 Pull-ups
9 Box Jumps (20/16)
15 Wallballs (14/10)

* Individual Option
4 sets
15 Wallballs (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wallballs (20/14)
– rest 1:1 –