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

20:00-25:00 Transition to WOD

25:00-53:00 WOD

53:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Kneeling Hip Flexor Stretch

Inchworms

Wall Scap Slides

WOD Prep

2 Rounds

100m Jog

6 Burpees

6 Toes to Bar

6 Hang Power Cleans

WOD:

3 Rounds For Time

400m Run

20 Burpees

20 Toes to Bar

20 Hang Power Cleans @95/65

SCORE: Time

PACE GOAL: 22:00-28:00

FEEL:

• Grindin’ All My Life

• This will go from fine to not fine very quickly

• Round 3 will be a mental grind

STRATEGY:

• Steady pace on the run, don’t come out too hot

• Breathe and move on the Burpees

• If this is a big number for you on T2B then break early to try and be consistent throughout

• 12/8, 8/7/5 or quick 5s on the Hang Power Cleans

WEATHER CONSIDERATIONS:

• If the weather does not allow you to be outside then I would keep the run, but change to a 300yd shuttle inside

BEGINNER: 300m Run, 15 Up Downs, 15 Lying Leg Raises, 15 Barbell Upright Rows @45/35

SCALED: Hanging Straight Leg Raises, 75/55

Rx+: 115/80

Comp: 135/95