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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

Up Dog to Down Dog

Front Rack Stretch

Standing side lunge groin stretch

WOD Prep

2-3 Rounds

10/8 Calorie Bike

5 Power Cleans

1 Rope Climb (or modified version)

WOD:

Teams of 3, 18 Rounds For Time:

20/14 Calorie Bike

10 Power Cleans @135/95

1 Rope Climb

*waterfall format

PACE GOAL: 3:00-4:00 per round

OF NOTE: these time frames are based upon a 12’ rope…if you have 15’ you can still have them do 12 or just know the time frame could be longer

STRATEGY:

• Partner 1 begins the bike while 2 and 3 wait, you cannot move to the next movement until the person in front of you is done. 18 total rounds, a round is counted each time someone finishes the rope climb, so 6 rounds each partner

MODIFICATION FOR ROPE CLIMBS (if you do not have them or not nearly enough for everyone):

• Option 1: 10 MB Slams (core and grip)

• Option 2: 10 DB Plank Rows (core and grip)

INDIVIDUAL OPTION:

Every 3 minutes for 18 minutes

20/14 Calorie Bike

10 Power Cleans @135/95

1 Rope Climb

BEGINNER: 15/11 Bike, 75/55 for cleans or barbell upright rows, slams or plank rows

SCALED: 115/80, slams or plank rows

GO BEYOND Accessory Work

Every 4 minutes for 8-16 minutes (2-4 rounds, your choice):

400m Run

*push the pace, should be around the same work to rest time