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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-42:00 Transition to WOD

42:00-55:00 WOD

58:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Pec Stretch on Rig

Lat Stretch on Rig

Banded Tricep Stretch

Banded Pass Throughs

Banded Pull Aparts

Specific Warm-up

3 Rounds

10 Push-ups

10 Ring Rows

Strength

Bench Press 1-rep max

FOCUS:

• Beat those PRs!!

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• EMOM 6: 1-3 reps to build to around 85%, Every 2 minutes for 6 minutes for new max attempts

WOD Prep

3 Rounds

2 Power Cleans

4 Toes to Bar

6 Push-ups

WOD:

11 Rounds For Time

3 Power Cleans @185/125

6 Toes to Bar

9 Push-ups

SCORE: Time

PACE GOAL: 11:00-13:00

FEEL:

• Push and Pray

• Try to hold on to an EMOM pace

STRATEGY:

• Steady singles on Power Cleans… If you know your max then power clean should be around 70-75%

• Unbroken as long as you can on T2B

• If push-ups will be a limiting factor then break into 5/4 or 3/3/3 with quick rest from the beginning…it is a total of 99 push-ups

BEGINNER: 3 Barbell Upright Rows, 4 Lying Leg Raises, 5 Knees or Hands Elevated Push-ups

SCALED: 165/115, Hanging Straight Leg Raises, Knees or Hands Elevated Push-ups

Rx+: 205/145, T2B must remain unbroken