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

20:00-25:00 Transition to WOD

25:00-57:00 WOD

57:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Standing Tricep Stretch

Walking Hip Openers

Inverted Toe Touches

Infant Squats

WOD Prep

2-3 Rounds

10/7 Calorie Machine of your choice

8 Pull-ups

6 Box Jumps

4 Cleans

WOD:

Partner 5 Rounds For Reps

5 minute time block

30/27/24 Calorie Machine of your choice

30 Pull-ups

30 Box Jumps @24/20”

Max Cleans with remaining time, weight will increase each round

@135/95, 155/105, 165/115, 185/125, 205/145

—2 minutes rest between rounds—

SCORE: Reps (Calories, Pull-ups and Box Jumps count, that would be 90/87/84 total reps each round before the cleans…total for the workout would be 450/435/420 not counting any cleans)

PACE GOAL: 3:30 or less for the Machine, Pull-ups and Box Jumps

FEEL:

• Cardio weightlifting

STRATEGY:

• 15/15, 15/12, 12/12 for the Machine

• 5s or 8/7 on the Pull-ups

• 5s on Box Jumps

• 1-5 reps at a time as singles throughout

• Change the weight during the rest periods

• Cleans are from the ground, can be power or squat

BEGINNER: Ring Rows, 16/12”, 75/55

SCALED:Jumping/Banded Pull-ups, 20/16”, 95/65, 115/80, 135/95, 155/105, 165/115

Rx+: 155/105, 165/115, 185/125, 205/145, 225/155

Comp: 165/115, 185/125, 205/145, 225/155, 250/175