0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to MetCon

43:00-55:00 Metcon

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

20sec Hang From Rig

10 Supermans

10 Lying Leg Raises

3) Deadlift Accessory Work:

Alt. EMOM 15:

6 Barbell Good Mornings @light to moderate weight

5 Barbell Rollouts @same weight as good mornings

30sec Plate Holds

4) MetCon:

Every 3 minutes for 12 minutes:

15 Shoulder to Overhead

30 Single Arm KB Swings

Max Double Unders with remaining time

*Pace: Aggressive: 200 Double Unders, Solid: 180 Double Unders, Limit: 140 Double Unders

Beginner: 75/55, 26/18, Line Hops

Scaled: 95/65, 35/26, Single Unders

Rx: 115/75, 53/35

55:00-60:00

5) COOL-DOWN