Monday, June 2 - Saturday, June 7
Monday, June 2
Warm-up: 8-6-4-2 bench press (start w/ empty barbell and build to 60% 1RM) + 1-arm ring row/side + push-up to pike + pvc pass through + scorpion stretch/side + KB alt gorilla row (2 @ light weight)
Strength:
In 18:00, superset the following x4 (:90 rest between supersets) -
5 bench press (@ 60, 65, 70, 75% 1RM respectively)
10 DB bent-over reverse fly (2 @ moderate weight)
16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
WOD:
12:00 EMOM for total reps -
:40 max pull-up
:40 max hand release push-up
Rest
Accessory:
3x 21 bicep curl series @ 45/35 - 7 bottom to half + 7 half to top + 7 full (:60 rest between sets)
Tuesday, June 3
Warm-up: 15:00 AMRAP - 10 alt pistol squat to bench + 5 hang power clean (start light and build to WOD weight) + 10 banded good morning + 5/side thoracic rotation from runners lunge
WOD:
25:00 EMOM (w/o minute of rest) or 30:00 EMOM (w/ minute of rest) -
15 KB swing (53/35 or 35/20)
10 alt pistol squat
5 hang power clean (start @ 155/105 or 105/75 or 85/55 and build by 5% each round if desired)
10 box jump or alt step-up (24/20 in or lower)
15 sit-up (weighted or GHD if possible)
Rest (optional)
Accessory:
1:00/side figure-4 stretch on wall + 1:00/side hamstring stretch of choice
Wednesday, June 4
Warm-up: 5-4-3-2 push jerk (start light and build to 55% 1RM) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + :30 easy jump rope
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Push jerk @ 55, 60, 65, 70, 75% respectively
https://youtu.be/V-hKuAfWNUw?si=68CNrrUOMpmMFyuL
WOD:
In 20:00, complete the following for total calories -
Every 2:00 x4 (8:00) -
60 double under or 120 singles
Max bike calories
-4:00 rest-
Every 2:00 x4 (8:00) -
3 wall walk
Max calorie row or ski
Accessory:
Accumulate 50-75/side banded oblique rotations (w/ wall ball if desired)
https://youtu.be/JnnxOLdLvuc?si=SmEziTFWA623DAWp
https://youtube.com/shorts/ejUiMj2_D9c?si=g7XtzMHRX7jmzlHx
Thursday, June 5
Warm-up: 8-6-4 back squat (start w/ empty barbell) + supine toes-to-rig + banded snow angel + alt hamstring scoop + alt reverse Samson + :30 banded glute bridge
Strength:
In 16:00, superset the following x5 (:90 rest between supersets) -
3 back squat (start light and build to RPE 8/10 if possible)
6-9/side weighted glute bridge, foot elevated (moderate weight)
WOD:
10:00 AMRAP -
15 toes-to-bar, knees-to-elbow, or v-ups
15 wall ball (20/14 or 14/10 or 10/6)
Accessory:
Superset the following x3 (:60 rest between supersets) -
10 GHD hip extensions + :30 Sorenson hold
Friday, June 6
Warm-up: 15:00 AMRAP - 5 snatch pull + 5 snatch high pull + 5 muscle snatch (light) + 1/side Turkish getup (light) + :30 tabletop stretch + :30 warm up for gymnastics skill
Strength:
In 16:00, complete the following x4 (:90 rest between sets) -
2/side Turkish getup @ moderate weight
:30-:60 work on gymnastics skill of choice
WOD:
3 rounds for time (2:00 rest between rounds) -
200 meter run
X power snatch
200 meter run
———-
Round 1: 12 power snatch @ 95/65 or 65/45 or 45/35
Round 2: 9 power snatch @ 115/85 or 85/55 or 65/45
Round 3: 6 power snatch @ 135/95 or 105/75 or 85/55
Accessory:
Accumulate 30-40 prone T raises, :01 pause @ top
https://youtu.be/yejKRcxeH90?si=h2YEDsbjbZPsQVtp
Saturday, June 7
Warm-up: 15:00 AMRAP - 4 front squat + 4 alt front rack lunge (start w/ empty barbell) + 6 DB deadlift + 6 DB hang power clean (2 @ light weight) + 8 bootstrapper + 8 alt thoracic reach from low squat + :20/side couch stretch
Strength:
WOD:
In 35:00, complete the following -
15:00 EMOM -
12/9 calorie row or ski
10-12 front squat (135/95 or 95/65 or 65/45)
12/9 row or ski
10-12 alternating front rack reverse lunge (135/95 or 95/65 or 65/45)
Rest
-5:00 rest-
15:00 EMOM -
12/9 cal bike
10-12 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
12/9 cal bike
10-12 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
3x10/side deficit clamshells from red mats (:60 rest between sets)
Monday, May 26 - Saturday, May 31
Monday, May 26
Warm-up: 200 meter easy jog (1x) directly into 3 rounds - 10 alt thoracic reach from low squat + 5 push-up to pike + 10 bootstrapper + 5/side 1-arm ring row + 10 alt Cossack squat + 10 pvc pass through
Murph
For time -
1 mile run
100 pull-up
200 push-up
300 air squat
1 mile run
(Wear weighted vest if desired)
*Partition reps as follows -
20 rounds -
5 pull-up
10 push-up
15 air squat
OR
10 rounds -
10 pull-up
20 push-up
30 air squat
**Scaling ideas - complete ½ Murph instead of full; row, bike, or ski instead of run; sub ring rows for pull-ups; sub cable tricep pulls for push-ups
Tuesday, May 27
Warm-up: 2 rounds - :30 cat cow + 8 plate thoracic opener on med ball + 10 supine toes-to-rig + :30/side pigeon stretch + 8/side scorpion stretch + 10 alt quad stretch
WOD:
In 30:00, complete the following @ steady pace (zone 2) -
5,000 / 4,000 meter row or ski (scale to 3,000 / 2,000) OR 300/240 cal bike (scale to 200 / 120)
Every 3:00, starting @ 3:00 - 15 sit-up
*If you I want to use various machines between sit-ups, just complete 30:00 AMRAP so you don’t have to math :)
Accessory:
Tabata banded row from side plank
https://youtu.be/K1GWnZ-RDPw?si=DHvNjfPPnJ79aSvQ
Wednesday, May 28
Warm-up: 15:00 AMRAP - 5/side 1-arm DB OH walking lunge (light) + 10 banded snow angel + 5/side banded single leg RDL + 10 prone pvc behind the neck press
https://youtu.be/F_n0S9kUNT4?si=Cg7LTsAzAc3OrbGn
Strength:
On a 40:00 running clock -
In 12:00, superset the following x3 (:90 rest between supersets) -
16-12-8
Alternating DB renegade row (2 @ moderate weight)
DB 1-arm overhead walking lunge (8-6-4/side) @ moderate weight
————
100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)
https://youtu.be/cVbg1QgIjwA?si=rX28BMB02R92Bsks
————
In 12:00, superset the following x3 (:90 rest between supersets) -
16-12-8
DB chest-supported lat kickback (2 @ light to moderate weight)
KB single leg deadlift (8-6-4/side) @ light to moderate weight
————
100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)
————
In 12:00, superset the following x3 (:90 rest between supersets) -
16-12-8
DB lat pullover @ moderate weight
DB banded hip thrust @ moderate weight
https://youtu.be/vP-iYcLRApo?si=yCNv1imlu4YCXM8Z
————
100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)
Accessory:
Accumulate 1:00 tabletop stretch + 1:00/side banded hamstring stretch
Thursday, May 29
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + alt elbow punch from front rack (light) + alt hamstring scoop + banded good morning + :30 easy jump rope https://youtu.be/3CcSy1ZqQ40?si=tH-tbW-3AJzGhs-4
Strength:
9:00 EMOM -
3-5 power clean, warming up to WOD weight
8-10 barbell ab rollout https://youtube.com/shorts/lpXOnRMBp5A?si=5j4PXfv6_zr1SPsf
Rest
WOD:
For time -
2 rounds -
50 double under or 100 singles + 5 power clean
-:60 rest-
2 rounds -
40 double under or 80 singles + 4 power clean
-:60 rest-
2 rounds -
30 double under or 60 singles + 3 power clean
-:60 rest-
2 rounds -
20 double under or 40 singles + 2 power clean
-:60 rest-
2 rounds -
10 double under or 20 singles + 1 power clean
*Suggested barbell weight for all power clean reps = 185/135 or 135/95 or 95/65
Accessory:
3x10/side DB external rotation @ light weight
https://youtu.be/WwyuTrmFPKY?si=1TBkMtfeWk6etMJf
Friday, May 30
Warm-up: 15:00 AMRAP - :30 warm-up for gymnastics skill or barbell lift of choice + 10 supine toes-to-rig + 8 alt groiner + 6 alt DB snatch (light) + 4 inch worm w/ push-up
Strength:
In 14:00, work on gymnastics skill of choice or barbell lift of choice
WOD:
For time -
30-24-18
Toes-to-bar, knees-to-elbow, or v-ups
20-16-12
Lateral burpees over DB
10-8-6
DB snatch, alternating (75/50 or 50/35 or 40/25)
Accessory:
Accumulate 30-50 prone shoulder lift-offs (each lift counts as 1 rep)
https://youtube.com/shorts/lCNcSFQ7oWk?si=WXLsJr3l6KNFLoUP
Saturday, May 31
Warm-up: 5-4-3-2-1 back squat (start light and build to 70% 1RM) + barbell thruster (light) + upward to downward dog flow + figure-4 stretch/side w/ rotation
https://youtube.com/shorts/QfMX1s6nD0s?si=0_yta_gP8CHr_JyE
Strength:
Every 2:00 x6 (12:00) -
6 back squat @ 70% 1RM
WOD:
For time -
10-8-6-4-2
Thruster (135/95 or 95/65 or 65/45)
400 meter run after each round
Accessory:
Complete 3 rounds of 1 of the following 3 options (:60 rest between rounds) -
Max distance unbroken handstand walk
:30-:60 alt shoulder tap from handstand on wall or plank
10-15 pike-up from rower
Monday, May 19 - Saturday, May 24
Monday, May 19
Warm-up: 5-4-3 snatch pull + snatch high pull + power snatch + OHS (empty barbell) + scorpion stretch/side + thread the needle w/ thoracic rotation/side + :30 jump rope
Strength:
9:00 EMOM -
8-10 overhead squat, :01 pause in bottom position (light/moderate weight)
:30-:45 Russian twist w/ plate @ challenging weight
Rest
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Power snatch (95/65 or 65/45 or 45/35)
30 double under or 60 singles after each round
Accessory:
30 prone T-raises, :01 pause @ top, weighted if possible (2 @ very light weight)
https://youtu.be/HYeSjiEvtik?si=LryPqspeOsjukEZa
Tuesday, May 20
Warm-up: 2:00 easy row, bike, or ski (1x) into 2 rounds - 12 alt single leg v-up + 10 alt hamstring scoop + 8/side thoracic reach from runners lunge + 6 alt quad stretch
WOD:
In 30:00, complete the following -
For time (work to rest ratio 1:1) -
10-15-20-25-30-25-20-15-10
Row, bike, or ski calories
Accessory:
2-3 rounds (:60 rest between rounds) -
50 alternating flutter kicks
40 sit-up
30 alternating supine heel taps
https://youtube.com/shorts/L1uY38FyxNU?si=FmJm5FMXvFKZVXnc
Wednesday, May 21
Warm-up: 5-4-3-2 back squat (start w/ empty barbell and build to Strength weight) + inch worm w/ push-up + banded single leg RDL/side + upward to downward dog flow
Strength:
Every 2:00 x4 (16:00) -
6 back squat @ BW, ¾ BW, or ½ BW
6/side single leg KB RDL @ moderate weight
WOD:
Every 3:00 x5 (15:00) -
200 meter run
12-14-16-18-20
Wall ball (20/14 or 14/10 or 10/6)
*Scaling option = Every 4:00 x5 (20:00)
Accessory:
Accumulate 2:00 Sorenson hold, weighted w/ plate if possible
https://youtu.be/v64xC_x6bks?si=d4XVExNgEV50GwBd
Thursday, May 22
Warm-up: 8-6-4 DB bench press (2 @ light weight) + supine toes-to-rig + alt hamstring scoop + alt groiner + cat cow + med ball thoracic opener w/ plate
Strength:
In 14:00, complete the following waves (1 set about every :90) -
Hang power clean
8 @ 55% 1RM
4 @ 60% 1RM
2 @ 65% 1RM
————
8 @ 60% 1RM
4 @ 65% 1RM
2 @ 70% 1RM
————
8 @ 65% 1RM
4 @ 70% 1RM
2 @ 75% 1RM
WOD:
In 20:00, complete the following for quality reps @ steady pace (rest as needed) -
3-6-9-12-15-18
DB bench press (2 @ 70/50 or 50/35 or 40/25)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 30-60 barbell bicep curls (55/45 or 45/35)
Friday, May 23
Warm-up: 2 rounds - 12 alt Cossack squat + 10 banded snow angel + 8/side KB goblet reverse lunge (light) + 6 barbell bent-over row + 6 barbell hip thrust (light)
Strength:
In 24:00, superset the following x4 (:90 rest between supersets) -
6/side deficit KB goblet reverse lunge (70/53 or less / 45# plate or lower)
8 barbell bent over row (135/95 or 95/65 or 65/45)
10 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45)
Max unbroken strict pull-up (1x)
Accessory:
Tabata alternating lateral banded side step
-2:00 rest-
Tabata Copenhagen plank
https://youtube.com/shorts/Rwap0_j5i5A?si=jrBVm-Qs4A1kZWFq
Saturday, May 24
Warm-up: 15:00 AMRAP - :30 tabletop stretch + 10 alt toe touch from plank + :30 primer for skill / lift of choice + 10 pvc pass through + :30 banded row from Superman
Strength:
14:00 technique work on one (or both) of the following -
Gymnastics skill of choice (e..g, handstand walk, kipping pull-up, etc)
Barbell lift of choice
WOD:
12:00 EMOM -
:45-:60 alternating single leg v-up
:45-:60 alternating shoulder tap from plank
:45-:60 plank knee-to-elbow
Rest
Accessory:
Accumulate the following - 1.):60/side pigeon stretch 2.):60/side banded hamstring stretch 3.):60/side couch stretch 4.):60 chest opening stretch
Monday, May 12 - Saturday, May 17
Monday, May 12
Warm-up: 2 rounds - 10 pvc pass through + 5 inch work w/push-up + 10 plate thoracic opener on wall ball + 5 ring row (:03 tempo) + 10 alt Cossack squat
WOD:
“Cindy”
20:00 AMRAP (weighted vest optional) -
5 pull-up
10 push-up
15 air squat
*Expected score = beginner 12, intermediate 15, advanced 20, elite 24+ rounds
Accessory:
Superset the following x2-3 (:60 rest between supersets) -
50 alt shoulder tap from plank
40 alt mountain climber (:01 pause @ knee)
30 hollow rock
20/side knee-to-elbow from side plank
https://youtu.be/RqUmE4c8Kd8?si=A15eA6TPUx_TnZ8b
Tuesday, May 13
Warm-up: 8-6-4 clean pull + high clean pull + muscle clean (light) + cat cow + scorpion stretch/side + reverse Samson/side + alt hamstring scoop + :30 wrist rocker
Strength:
Every :90 x8 (12:00) -
1 3-position power clean
Set 1 and 2 @ 60% 1RM
Set 3 and 4 @ 65% 1RM
Set 5 and 6 @ 70% 1RM
Set 7 and 8 @ 75% 1RM
https://youtu.be/2BA7tWldgi8?feature=shared
WOD:
Every 6:00 x3 (18:00) -
300 meter row or ski
3 power clean @ 75% 1RM
200 meter row or ski
2 power clean @ 80% 1RM
100 meter row or ski
1 power clean @ 85% 1RM
Accessory:
Accumulate 50-75/side banded oblique rotations
https://youtu.be/JnnxOLdLvuc?si=qvw1umBVUjpaNwqi
Wednesday, May 14
Warm-up: 2 rounds - 12 banded good morning + 10 alt quad stretch + 8 alt box step-up + 10 alt thoracic reach from low squat + 12 alt single leg v-up
WOD:
Every 6:00 x5 (30:00) -
Movement X (see below) + 400 meter run
————-
Set 1: 20 burpees or up downs
Set 2: 30 box jump or step-up (24/20 in)
Set 3: 40 sit-up
Set 4: 50 KB swing (53/35 or 40/25 or 35/20)
Set 5: 60 alt reverse lunge (no weight)
Accessory:
3x8-10/side DB/KB bird dog row @ moderate weight (:60 rest between sets)
https://youtube.com/shorts/Xnccgl4FaRI?si=nR0l6RSmX1FvLpkT
Thursday, May 15
Warm-up: 15:00 AMRAP - 8 bench press (empty barbell) + 16 banded pull-apart + 8 push-up to pike + 16 banded snow angel + 8/side KB bottoms up press + 16 tuck-up
WOD:
In about 25:00, complete the following for quality reps @ steady pace (zone 2) -
21-18-15-12-9-6-3
Bench press @ 50, 55, 60, 65, 70, 75, 80% 1RM respectively (reps don’t have to be unbroken)
Leg raise from front support (on dip handles, boxes, or rings) / scale to knee raise
https://youtube.com/shorts/ppzrxHg3Ba8?si=20WVtZDF4wMQ0Rlf
https://youtu.be/RJJnOpZBLBs?si=qCAVSEQprir4qH3F
https://youtu.be/Y_FRQ4n_mCc?si=QiYD6tHM0snLHpul
Accessory:
Superset the following x3 (:60 rest between supersets) -
3x10-12/side DB external rotation from knee @ light weight
10-12 chest supported DB lat kickback (2 @ moderate weight)
Friday, May 16
Warm-up: 3 rounds - 6 Pendlay row (start light and build) + :30 easy jump rope + 12 banded glute bridge + :30 cat cow + 12 alt toe touch from plank + :30 alt groiner
Strength:
Every :90 x4 (12:00) -
12-10-8-6
Pendlay row (135/95 or 95/65 or 65/45)
Barbell hip thrust, :01 pause @ top (same weight as above)
WOD:
12:00 AMRAP -
9 toes-to-bar, knees-to-elbow, or v-ups
6 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
30 double under or 60 singles
Accessory:
3x10 hamstring curls @ moderate weight (:60 rest between rounds)
Saturday, May 17
Warm-up: 8-6-4 back squat (start w/ empty barbell) + alt shoulder tap from handstand or plank + alt DB snatch (light) + 1-arm DB overhead walking lunge (light) + kip swing + pvc pass through
WOD:
In 30:00, complete the following @ steady pace -
21-15-9
Back squat (135/95 or 95/65 or 65/45)
Bike calories
———
30-ft handstand walk or :30 handstand progressions or challenging core work (1x)
———-
18-12-6
Alternating DB snatch (50/35 or 40/25 or 30/15)
1-arm DB walking lunge (9-6-3/side)
———-
30-ft handstand walk or :30 handstand progressions or challenging core work (1x)
———
15-9-3
Bar muscle-up or pull-up
200 meter run
———
30-ft handstand walk or :30 handstand progressions or challenging core work (1x)
Accessory:
2-3x 21 bicep curl series (45/35)
Monday, May 5 - Saturday, May 10
Monday, May 5
Warm-up: 15:00 AMRAP - 4/side DB snatch (light) + 6 alt back rack lunge (start w/ empty barbell and build to WOD weight) + 8 alt Cossack squat + 6 kip swing + 4 inch worm w/ push-up
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Back rack lunge, alternating
Round 1: 135/95 or 95/65 or 65/45
Round 2: 155/105 or 105/75 or 75/55
Round 3: 165/115 or 115/85 or 95/65
Round 4: 175/125 or 135/95 or 105/75
Round 5: 185/135 or 155/105 or 115/85
WOD:
9 rounds for time -
3 bar muscle-up or 6 pull-ups
3 DB snatch, right @ 50/35 or 40/25 or 25/15
3 DB snatch, left @ 50/35 or 40/25 or 25/15
Accessory:
3x10 hamstring curls @ moderate weight
Tuesday, May 6
Warm-up: 2 rounds - 12 alt hamstring scoop + :30 jump rope + 10 alt quad stretch + :30/side pigeon stretch + 8/side thread the needle w/ thoracic rotation + :30 cat cow
WOD:
25:00 EMOM -
200 meter run (scale to 100)
15/12 cal row or ski (scale to 12/9)
12/9 cal bike (scale to 9/6)
40 double under or 80 singles
Rest
Accessory:
Accumulate 50-75 v-up, weighted if possible
https://youtu.be/-0hd7qDTbIA?si=VAM_LMJOGK2fT1yI
Wednesday, May 7
Warm-up: 8-6-4 deadlift (start w/ empty barbell) + alt reverse Samson + upward to downward dog flow + DB hip thrust (light) + alt scorpion stretch + pvc pass through
Strength:
16:00 EMOM -
3-5 deadlift, building slightly heavier than WOD weight
:30 barbell ab rollout @ current deadlift weight
:30 DB hip thrust @ challenging weight, :01 pause @ top
Rest
WOD:
For time -
50 sit-up
40 push-up
30 deadlift (225/155 or 155/105 or 95/65)
40 push-up
50 sit-up
Accessory:
Tabata alternating KB gorilla row (2 @ moderate weight)
https://youtu.be/Ln1j7lm6SrE?si=7J9PrnjmoXRjKr_l
Thursday, May 8
Warm-up: 15:00 AMRAP - 5 1 ¼ back squat (start w/ empty barbell) + 10 banded pull-apart + :20/side couch stretch + 10 pvc pass through + 5/side thoracic rotation from runners lunge
Strength:
Every :90 x4 (12:00) -
6-8 1 ¼ back squat (155/105 or 105/75 or 75/45)
Max effort (1x) L-sit on plates, parallettes, or rings (scale to tuck-sit)
WOD:
In 20:00, complete the following for total wall ball reps -
4:00 AMRAP x4 (:60 rest between AMRAP’s) -
600 meter run (scale to 400)
Max wall ball reps in remaining time (20/14 or 14/10 or 10/6)
Accessory:
Accumulate 100 alternating banded X walk (50/side)
https://youtu.be/RyJonI6zQaE?si=jp56-XDDFhrQmJdN
Friday, May 9
Warm-up: 5-4-3-2 bench press (start light and build to 60% 1RM) + box step-up/side + weighted bootstrapper from bench + :30 banded snow angel + :30 tabletop stretch
https://youtube.com/shorts/KTcxL4T9tmM?si=LYls7i6g8YTamw7c
Strength:
In 30:00, superset the following x5 (2:00 rest between supersets) -
10-8-6-4-2
Bench press @ 60, 65, 70, 75, 80% 1RM respectively
After each set, complete -
10 DB lat pullover (50/35 or 40/25 or 30/15)
10 chest supported DB lat kickback (2 @ 40/25 or 30/15 or 20/10)
10 alt single DB box step-up (50/35 or 40/25 or 30/15)
https://youtu.be/QbfMt9Q14uM?si=CXGIbEagXre3hfbm
Accessory:
Tabata alternating DB bicep curl (2 @ moderate weight)
https://youtu.be/WYezBGuUsdw?si=aHdzd2iuSfl1j2zy
Saturday, May 10
Warm-up: 2 rounds - 10 supine toes-to-rig + :30/side pigeon stretch + 5 high hang power clean (light) + :30 easy jump rope + 10 alt shoulder tap from HS or plank
Strength:
15:00 EMOM -
5-4-3-2-1 high hang power clean (start light and build to challenging single)
30-foot handstand walk or :30-:45 HS walk progression or core work
Rest
Partner WOD:
20:00 AMRAP (you go, I go) -
20 double under or 40 singles
10 toes-to-bar, knees-to-elbow, or v-ups
5 power clean (155/105 or 105/75 or 75/55)
*P1 rests while P2 completes 1 round, then partners switch
Accessory:
Accumulate 2:00-3:00 Sorenson hold, weighted if possible