“Heaven and Hell” – yoga at 8:30 will be a nice way to get limber and work on shoulder mobility for this metcon (Don’t forget, yoga is $5!). For the metcon, you will work in teams of two. As partners, one person will be holding a particular position while the other does work with the barbell. If the person holding the position stops or rests, the person doing the work has to stop. Partition the work as needed, but the barbell movements may only be done once the static person is in position.

With a partner and bar
AMRAP in 4 minutes:
Deadlifts, 225/155#
while partner hangs from pull up bar

rest 2 minutes

AMRAP in 4 minutes:
Thrusters, 115/75#
while partner holds high plank

rest 2 minutes

AMRAP in 4 minutes:
Power snatches, 95/65#
while partner holds 45/25# plate above head