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

15:00-20:00 Transition to Accessory Work

20:00-30:00 Accessory Work

30:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Standing Tricep Stretch

Thread the Needle

Up Dog Stretch

Scorpions

Specific Warm-up

3 Rounds

10 Single DB Curl to Press (5 each arm)

10 Band Pull Aparts

Accessory Work

Double DB Curls 5x12

Barbell Skull Crushers 5x12

FOCUS:

• Bicep and Tricep work

• Reps increased from last week, building strength endurance

OPEN TIME OPTION

• 10 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Curls, M2: Crushers

WOD Prep

2-3 Rounds

2 Squat Cleans

Toes to Bar

100m Run

WOD:

AMRAP 15

6 Squat Cleans @155/105

12 Toes to Bar

400m Run

SCORE: Rounds + Reps

PACE GOAL: 4-5 Rounds

FEEL:

• Grindin’ All My Life

• The run will be the only thing that feels like “rest”

STRATEGY:

• Steady singles on the Squat Cleans

• Try to keep T2B no more than two sets

• RPE 7 on the run

• Push hard on the Squat Cleans and T2B, breathe and move on the run

WEATHER CONSIDERATIONS:

• We already have the bike and row and couple times this week so I would try to keep running, even if it needs to be a 300yd shuttle inside

BEGINNER: 95/65 Front Squats, Lying Leg Raises, 200m Run

SCALED: 135/95, Hanging Straight Leg Raises

Rx+: 165/115

COMP: 185/125