0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-40:00 Workout

40:00-47:00 Transition to Accessory

47:00-55:00 Accessory

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Wall Balls

10 Barbell Upright Rows

20 Lateral Hops over Barbell

Workout:

AMRAP 20:

10 Thrusters @95/65

10 Sumo Deadlift High Pull @95/65

100m Single KB Farmer’s Carry @53/35

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*how long can you stay unbroken on the thrusters and SDLHPs? Steady pace on the carry, switch hands when needed

Beginner: 45/35, 26/18

Scaled: 75/55, 35/26

Accessory:

8-minute time block:

50 Barbell Wrist Curls

50 Barbell Skull Crushers

*empty barbell