0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Tempo Pull-ups (313)

Workout:

Partner 10 Rounds For Time:

4 Strict Pull-ups

6 Squat Cleans @185/125

8 Handstand Push-ups

300yd Shuttle Run

*split reps as needed with partner

*25yd zones for the shuttle

*Pace: Aggressive: 28:00, Solid: 31:00, Limit: 35:00

Beginner: Barbell Upright Rows, Barbell Front Squats, Barbell Push Press @75/55

Scaled: Hardest version of pull-up you can, 155/105, Modified HSPU