1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

30sec Side Plank (15sec each side)

30sec Wall Sit

—then—

3 Rounds

20 Mountain Climbers

10 Good Mornings

5 Hang Squat Cleans

3) MetCon:

Teams of 3 For Time:

12 Rounds:

18 Toes to Bar

18 Cleans

*must alternate every 6 reps, one person working/two people resting

12 Rounds:

18 Deadliift

18 Bar Facing Burpees

*must alternate every 6 reps, one person working/two people resting

Pace: Aggressive: 34:00, Solid: 38:00, Limit: 42:00

Beginner: 45/35, Ring Rows, 10/8, Ring Rows

Intermediate: 75/55, Chin over Bar, Jumping or Banded Pull-ups, 14/10, Jumping or Banded Pull-ups

Advanced: 155/105, 205/145

Sport: 185/125, 235/155