0:00-15:00 Warm-up (General/Movement Prep/Specific)

15:00-20:00 Transition to Work

20:00-38:00 Work

38:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Scap Wall Slides

10 Lunge to Rotate (5 each side)

20sec Up Dog

Movement Prep

Specific Warm-up:

3 Crunch and Punch each side

3 Hip to Knee each side

3 T to Lunge each side

Work

EMOM 18

1 Turkish Get-up

*alternate arms each minute, build to heavy on each side

WOD Prep

2-3 Rounds

100m Jog

3-5 Wall Balls

3-5 Burpees

WOD

9-minute time block:

—400m Buy-in—

As Many Rounds and Reps with remaining time:

5 Wall Balls

5 Burpees

*Pace Goal: 10-14 Rounds

*Run: 2:30 or less, adjust distance accordingly

*AMRAP: send it

Beginner: 10/8, MB Thrusters, Up Downs

Intermediate: 14/10

Rx: 20/14