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

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Up Dog to Down Dog with calf stretch

Banded Pass Throughs

Banded Pull Aparts

Banded Good Mornings

Banded Overhead Squats

Banded Lat Stretch

WOD Prep

2-3 Rounds

100m Run

6 Thrusters

Pull-up Complex: 3 Chin over Bar + 2 Chest to Bar + 1 Strict

WOD:

For Time

—800m Run Buy-in—

3 Rounds

9 Thrusters @115/80

6/4 Strict Pull-ups

2 Rounds

15 Thrusters @95/65

9 Chest to Bar Pull-ups

1 Round

21 Thrusters @75/55

15 Pull-ups

—Cash-out—

800m Run

SCORE: Time

PACE GOAL: 20:00-25:00

FEEL:

• Deep Burn

• The combination of Running, Thrusters and Pull-ups will feel like everything is on 🔥

STRATEGY:

• Steady pace on the run, RPE of around 7, easy to come out too hot here, stay controlled

• Try to complete the Thrusters and Pull-ups in no more than two sets each round

BEGINNER: 600m for both Runs, 6 Rounds of 10 MB Thrusters and 10 Ring Rows

SCALED: 95/65, 75/55, 45/35, hardest version of a pull-up you can do throughout

Rx+: 135/95, 115/80, 95/65