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

15:00-20:00 Transition to WOD

20:00-40:00 WOD

40:00-47:00 Transition to Challenge

47:00-55:00 Challenge

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Glute Bridges

Seated Groin Stretch

Forearm Stretch

WOD Prep

2-3 Rounds

2-3 reps of each movement

*build to WOD weight

WOD:

“Incredible Hulk”

AMRAP 20:

5 Deadlifts @115/75

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squat

*Pace Goal: 13-16 Rounds (indvidual)

*Partner option: alternate full rounds

Beginner: 45/35 (take from rack if needed)

Scaled: 95/65

Partner Challenge

Partner AMRAP 8

16 Barbell Curls @45/35

16 Bench/Box Dips

*alternate full rounds with partner