0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Iron Crosses

Lying Glute Stretch

Glute Bridges

Standing Groin Stretch

Infant Squats

Specific Warm-up

2 Rounds

10/10/10 Squat Complex: Front Squat/Back Squat/Overhead Squat

20/20/10 Core Complex: Flutter Kicks/Scissor Kicks/Hollow Rocks

Strength

Front Squat 1-rep max

FOCUS:

• Maximal Strength this week, rep max next week, lets go!!

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• EMOM 8: 1-2 reps to continue to build in weight, Every 2 minutes for 8 minutes for 1-rep max attempts

WOD Prep

3 Rounds

10 Double Unders/Single Unders/Plate Hops

5 Deadlift

WOD:

3 Rounds For Time

54 Double Unders

18 Deadlift @185/125

SCORE: Time

PACE GOAL: 6:00-8:00

FEEL:

• Zero to 100

• Grip and hamstrings on 🔥

STRATEGY:

• Max set every time you pick up the rope and barbell…it’s only 3 rounds, send it

BEGINNER: Line Hops, 95/65

SCALED: Plate Hops or Single Unders, 155/105

Rx+: 225/155

COMP: 250/175