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

15:00-20:00 Transition to WOD

20:00-48:00 WOD

48:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

2-3 Rounds

Calf Stretch

Shoulder Stretch

Lat Stretch

Hamstring Stretch

WOD Prep

2-3 Rounds

100m Jog

3-5 Strict Press (build to WOD weight)

3-5 Pull-ups

3-5 Front Squats

WOD:

4 Rounds For Time:

400m Run

10 Strict Press

10 Chest to Bar Pull-ups

200m Run

15 Front Squats

15 Pull-ups

Pace Goal: 24:00-28:00

Beginner: 300m Run, 45/35, banded/jumping pull-ups, 150m Run, Ring Rows

Scaled: 75/55, pull-ups, banded/jumping pull-ups

Rx: 95/65

Accessory Work:

5x5 Barbell Rollouts (VIDEO)