0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-48:00 WOD

48:00-55:00 Work

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10/10 Quadruped Hip Circles (forward/backward each side)

Scorpions

Front Rack Stretch

WOD Prep

3 Rounds:

100m Jog

10 Lunges

3 Cleans (build to workout weight)

WOD:

Partner 8 Rounds For Time

200m Run

20 Single DB Overhead Lunges @50/35

10 Cleans @185/125

*Pace Goal: 24:00-28:00

*split reps as needed

Beginner: No weight on lunges, 20 Russian KB swings

Scaled: 35/20, 135/95

Rx: 50/35, 185/125

Work

5x30sec Weighted Plank