0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-42:00 Workout

42:00-47:00 Transition to Accessory

47:00-55:00 Accessory

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Plate Hops

10 Plate Bus Drivers

10 Plate Squats

Workout:

6 Rounds For Time:

100m Single KB Front Rack Carry @53/35

15 Burpees to Plate

20 Plate Ground to Overhead @45/25

*Pace: Aggressive: 18:00, Solid: 20:00, Limit: 22:00

*find a pace and maintain throughout

Beginner: 26/18, 10 Burpees, 25/10

Scaled: 35/26, 45/25

Accessory:

4x10 Single DB Floor Press each arm

4x15 Band Face Pulls