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

15:00-20:00 Transition to Endurance

20:00-48:00 Endurance

48:00-60:00 GO BEYOND Accessory Work (optional)

53:00-60:00 Cool-down

General Warm-up

3 Rounds

Forearm stretch

Lying Hamstring Stretch

Iron Crosses

Plank Up Downs

Endurance Prep

2-3 Rounds

2 Deadlift (build to WOD weight)

4 Alt. DB Snatch

100m Run

WOD:

Partner 12 Rounds For Time:

5 Unbroken Deadlift @225/155

10 Unbroken Alt. DB Snatch @50/35

200m Run

*alternate movements with partner

—Cash-out—

36 Single DB Devil’s Squat Clean

PACE GOAL: 24:00-28:00

INDIVIDUAL OPTION:

• 6 rounds for time, 1 minute rest between rounds except last round, 18 devil’s press cash-out

FOCUS:

• Short work and rest intervals. This can be very sneaky, short work, short rest but enough to keep pushing the pace

• Great opportunity to try and level up on your DB Snatch weight. Remember, there are weights in between levels. There is a 40 and 45# DB in between 35 and 50, etc.

STRATEGY:

• Push to a harder effort level while staying unbroken

• The deadlift and run rounds will be tough, the snatch rounds gives a bit of extra rest. This is good interval fitness

• Run should take no longer than 1:15, adjust distance for scaling levels if needed

BEGINNER: 135/95, 25/15, burpees only for cash-out

SCALED: 185/125, 35/20

Rx+: 275/185, 70/50

COMP: 315/225, 100/70

GO BEYOND Accessory Work

10,9,8,7,6,5,4,3,2,1 of

Push-ups (hardest version you can)

Inverted Rows (VIDEO)