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

Samson Stretch

Glute Bridges

Seated Groin Stretch

WOD Prep

2-3 Rounds

100m Run

6 Burpee Box Step-overs

5 Pull-ups (version for workout)

4 Thrusters (build to WOD starting weight)

WOD:

Partner AMRAP 30:

800m Run

40 Burpee Box Step-overs

20 Chest to Bar Pull-ups

10 Thrusters

*weight increases each round on thrusters

*split reps as needed

*Pace Goal: 3-5 Rounds

Beginner: 400m Run, 20 Burpees, 20 Ring Rows, 20 Thrusters with empty barbell, training bar or PVC

Scaled: 20/16”, Chin over bar/banded/jumping pull-ups, 75/55, 95/65, 115/80, 135/95, 155/105

Rx: 24/20”, @115/80, 135/95, 155/105, 165/115, 185/125