0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

Scorpions

Forearm Stretch

Front Rack Stretch

Up Dog to Down Dog with Calf Stretch

Samson Stretch

World’s Greatest Stretch

WOD Prep

3 Rounds

1 Rope Climb

3 Power Clean & Jerks

100m Run

WOD:

Partner 2 Rounds For Time

10 Rope Climbs

20 Power Clean & Jerks @135/95

600m Run

SCORE: Time

PACE GOAL: 20:00-25:00

FEEL:

• Interval Grind

• The Rope and Clean & Jerks won’t feel like much rest, the run will allow you to get your wind back

STRATEGY:

• Singles back and forth on Rope Climbs

• Singles, 2s or 5s on Clean & Jerks

• 200/200/100/100m on the Run

BEGINNER: 40 AbMat Sit-ups, 40 KB Sumo Deadlift High Pulls, 400m Run

SCALED: Half Rope Climbs or Rope Pulls, 115/80

Rx+: 165/115

Comp: Legless, 185/125