0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Front Squats

10 Push Press

3-5 Pull-ups

100m Jog

WOD:

Partner 16 Rounds for Time:

4 Squat Cleans

6 Pull-ups

8 Wall Balls

100m Run

*alternate full rounds with partner

*Pace Goal: 25:00-30:00

*Squat Cleans: should be a heavyish weight for you, unbroken should be extremely difficult, most likely steady singles

*Pull-ups: low end of the rep range we are working right now, look to stay unbroken, going to build on these

*Wall balls: good depth, unbroken

*Run: should be 45sec or less, adjust accordingly

Beginner: 75/55, 10/8

Scaled: 115/75, 14/10

Rx: 135/95, 20/14