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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-57:00 Transition to Team Challenge

57:00-60:00 Team Challenge

General Warm-up

3 rounds

Calf Stretch

Iron Crosses

Banded Pass Throughs

Banded Pull Aparts

Banded Overhead Squats

WOD Prep

2 Rounds

6 Burpees

4 Box Get-overs

2 Clusters

WOD:

Teams of 3 For Time, Rounds and Reps

300 Burpees

AMRAP until completion:

3 Clusters @115/80

6 Box Get-overs @30/24” (VIDEO)

*one person working on the burpees, two people on the AMRAP

*alternate full rounds on the AMRAP

PACE GOAL: 25:00-30:00 (average of 10-12 burpees each minute), Goal is 0:50 to 1:10 per round on the AMRAP

MOVEMENT NOTE:

• Cluster: squat clean into a thruster

FOCUS:

• Interval endurance over a long time domain

STRATEGY OPTIONS:

• If you want to do an even amount of reps then I would switch on the burpees after a certain rep amount around 20

• Otherwise I would switch based on time, suggestion would be every 2 minutes

PARTNER OPTION:

• AMRAP 25:00 or 30:00 (your choice)

• 2 Clusters

• 4 Bar Facing Burpees

• 6 Box Get-overs

• alternate full rounds

INDIVIDUAL OPTION:

• 7 Rounds For Time

• 6 Clusters

• 12 Box Get-overs

• *every 2 minutes beginning at 0:00 complete 7 Bar Facing Burpees

BEGINNER: Partner option, 15:00-20:00, 2 Up Downs, 4 Air Squats, 6 Lateral Line Hops, alternate full rounds

SCALED: 95/65, 24/20”…also can cut down the burpees as needed, I would keep it divisible by 3…so 270, 240 or 210

Rx+: 135/95

Team Challenge

Max Unbroken Conga Line Wall Balls in 3 minutes

*choose a weight that everyone can use

* the goal is the first person does a wall ball and the next person steps in to catch it and immediately goes into their wall ball, keep it going with your teams of 3 and see how many reps you can get in 3 minutes