0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Glute Bridges
Seated 90/90s
Specific Warm-up
2-3 Rounds
10 Empty Barbell RDLs
10 Hollow Rocks
Strength
Deadlift 5x3 @78-83%
FOCUS:
Increasing reps and volume slightly
Focus on braced core and quality reps
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 2:30 for 12 minutes
WOD Prep
3 Rounds
4 Pull-ups
3 Burpee Jumping Box Get-overs
2 Squat Cleans
WOD:
AMRAP 12
8 Pull-ups
6 Burpee Jumping Box Get-overs @24/20” (VIDEO)
4 Squat Cleans @155/105
SCORE: Rounds + Reps
PACE GOAL: 7-9 Total Rounds
FEEL:
Push and Pray
Everything will feel like a full body movement, focus on managing your breathing and heart rate
STRATEGY:
Unbroken as long as you can on Pull-ups
Steady pace on the Burpee Jumping Box Get-overs
Steady singles on the Squat Cleans
BEGINNER: Ring Rows, Burpees, Front Squats @75/55
SCALED: Jumping/Banded Pull-ups, Can step up and over the box, both hands on the box still, 20/16” if needed, 135/95
Rx+: Chest to Bar, 165/115
COMP: 4 Bar Muscle-ups, 30/24”, 185/125