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 WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20sec Pigeon stretch each side

10 Iron Crosses

10 PVC Ankle Mobility each side (VIDEO)

5 Inch Worms

Strength Warm-up:

3 Rounds:

10 Air Squats

10 Hollow Rocks

Lower Body Strength

Warm-up sets

EMOM 3:

2 Back Squats at 50-70%

Working Sets

Every 2 minutes for 12 minutes (6 sets):

Back Squat

3x4 at 75+%

2x8 at 65+%

1x12 at 50-60%

WOD Prep:

2-3 Rounds

10 Double or Single Unders

2 Power Cleans (build to WOD weight)

100m Jog

Workout:

3 Rounds:

3-minute time block:

50 Double Unders

10 Power Cleans

Max Distance Run

—1 minute rest between rounds—

*Pace Goal: 600-800m of total running

*Goal is to have 60-90 seconds each round for the run

*Dubs: go for big sets

*Power Cleans: steady singles or work touch n’ go reps 6/4, 5/5 or 4/3/3

*Run: push hard, try to stay consistent each round

Beginner: Line Hops, MB Cleans

Scaled: Single Unders, 115/75

Rx: 155/105