0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

1) Warm-up:

3 Rounds

30sec Side Plank (15sec each side)

30sec Wall Sit

—then—

3 Rounds

20 Mountain Climbers

10 Good Mornings

5 Hang Squat Cleans

2) MetCon:

Teams of 3 For Time:

12 Rounds:

18 Toes to Bar

18 Cleans

*must alternate every 6 reps, one person working/two people resting

12 Rounds:

18 Deadliift

18 Bar Facing Burpees

*must alternate every 6 reps, one person working/two people resting

Pace: Aggressive: 34:00, Solid: 38:00, Limit: 42:00

Beginner: 95/65, 135/95

Scaled: 135/95, 185/125

Rx: 155/105, 205/145

4) COOL-DOWN