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

15:00-20:00 Transition to Accessory Work

20:00-32:00 Accessory Work

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Up Dog to Down Dog

Pigeon Stretch

Thread the Needle

Kneeling Hip Flexor Stretch

Specific Warm-up

2-3 Rounds

10 Single DB Curl to Press (5 each arm)

10 Hollow Rocks

Accessory Work

Double DB Bent Over Rows 4x8

Barbell Skull Crushers 4x10

Flutter Kicks 4x20

FOCUS:

• Back, Triceps and Core Strength

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Rows, M2: Crushers, M3: Flutter Kicks

WOD Prep

2-3 Rounds

10/7 Calorie Bike

6 Pull-ups

4 Clean & Jerks

WOD:

4 Rounds For Time

20/14 Calorie Bike

15 Pull-ups

10 Clean & Jerks @115/80

SCORE: Time

PACE GOAL: 12:00-14:00

FEEL:

• Steady Grind

• Everything will feel like a full body movement

• Rounds 3 and 4 will be tough to maintain pace

STRATEGY:

• RPE 8 on Rounds 1-3, whatever you got left in Round 4

• Break early if this will allow you to stay consistent on Pull-ups

• Steady singles on Clean & Jerks

NO BARBELL/RIG OPTION:

• Ring Rows in place of Pull-ups, 12 Single DB Hang Clean & Jerks

BEGINNER: Ring Rows, 75/55

SCALED: Jumping/Banded Pull-ups, 95/65

Rx+: 135/95

Comp: Chest to Bar, 155/105