0:00-15:00 General Warm-up

15:00-25:00 Transition to Conditioning

25:00-51:00 Conditioning

51:00-60:00 Cool-down

2) Warm-up:

TGU Review:

2 Rounds

3 Crunch and Punch each side

3 Hip to Knee each side

3 T to Lunge each side

—then—

3 Rounds

5 Clean High Pulls

5 Hang Squat Cleans

10/8 Calorie Row/Bike/100m Run (alternate each round)

3) MetCon:

Teams of 3 for Total Weight and Total Time

3 Rounds

8-minute time block

Partner #1: Work to heaviest weight for complex: Power Clean + Hang Squat Clean

Partner #2: Work to heaviest weight on each side for Turkish Get-up

Partner #3: For Time: 800m Run + 500/400m Row + 30/24 Calorie Bike

—1 minute rest between rounds—

*rotate each round so every person does each station

*2 Scores: Total Weight/Total Time

*Pace: Have some fun and get after it!

Level 1: 400m Run + 300/240m Row + 20/14 Calorie Bike