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

15:00-20:00 Transition to WOD

20:00-40:00 WOD

40:00-48:00 Transition to GO BEYOND Accessory Work

48:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight arm shoulder/bicep stretch on rig

Lat stretch on rig

Up Dog to Down Dog

WOD Prep

2-3 Rounds

5 Pull-ups

5 Push-ups

5 Russian KB Swings

5 Sit-ups

WOD:

AMRAP 20

5 Pull-ups

5 Push-ups

5 Russian KB Swings @53/35

5 AbMat Sit-ups

*add 5 reps each round

PACE GOAL: past the round of 20.

FOCUS:

• Building muscular endurance on these movements for Nate

• Building strength for muscle-ups

STRATEGY:

• Be smart with your pull-ups and push-ups, break early so you can keep up a good pace

• Try to stay unbroken on the swings, the sit-ups will give your grip a break

• Steady pace on the sit-ups, breathe, lower your heart rate

PARTNER OPTION:

Start with 6 reps of each and add 6 reps each round

Split reps as needed

BEGINNER: Ring Rows, knees or hands elevated push-ups, 26/18

SCALED: Banded/Jumping Pull-ups, knees or hands elevated push-ups, 35/26…can also go in reverse order if the push-ups and or pull-ups will really bog you down

GO BEYOND Accessory Work

3 x 1 minute max distance Row

*2 minutes rest between

*empty it out each set