0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up

3 Rounds

100m Run

30sec Front Plank

10 KB Upright Rows

Conditioning:

15-minute time block:

4 sets:

25/20 Calorie Row

15/10 Calorie Bike

*teams of 2-3, waterfall format

MetCon:

3 Rounds For Time:

400m Run

15 MB Slams

2 Rope Climbs

*Pace Goal: 9:00-11:00

*Run: should be no more than 2:30…300yd shuttle + 100yd Bear Crawl if bad weather (20-25ft zones)

Beginner: light MB, 10 MB Up and Overs in place of rope climbs

Scaled: 35/20, half or 3/4 Rope Climbs

Rx: 50/35