0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy System

20:00-32:00 Energy System

32:00-42:00 Transition to MetCon

42:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Quad Stretch

20sec Hamstring Stretch

20sec Calf Stretch

—then—

3 Rounds

10/8 Calorie Row

8 Back Squat

6 Hang Power Snatch

2) Energy System:

12 minute time block:

*waterfall format

30/24 Calorie Row

30/21 Calorie Bike

*team people up and have some fun cheering each other on

3) MetCon:

For Time:

200 Air Squats

150 Sit-ups

*Every Minute on the Minute complete 1 Snatch

*Pace: Aggressive: 10:00, Solid: 11:30 Limit: 13:00

Level 1: 95/65

Level 2: 115/75

Level 3: 135/95

4) COOL-DOWN