0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-38:00 Endurance

38:00-45:00 Transition to Accessory Work

45:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Calf Stretch

Standing Straight leg marches

Endurance Prep

2-3 Rounds

6 V-ups

6 Alt. DB Snatch (build to WOD weight)

6 Burpee Box Step Overs

Endurance:

10-20-30-20-10 of:

V-ups

Alt. DB Snatch @50/35

Burpee Box Step Overs @24/20”

PACE GOAL: 15:00-18:00

STRATEGY:

• V-ups, goal of 5 reps or more at a time for each rep scheme

• Snatch, try to stay unbroken on 10, two sets on 20, three sets on 30, do what you can the last two rounds, grip will be fatigued

• Steady pace on step overs, find a way to keep moving consistently

BEGINNER: Lying Straight Leg Raises, 25/15, 16/12”

SCALED: Single Arm/Single Leg V-ups, 35/20, 20/16”

Rx+: 70/50, Box Clear Overs @24/20”

COMP: Double DB Snatch @70/50, 30/24”

GO BEYOND Accessory work (optional)

“Walk the Plank”

10-minute time block

Accumulate Max time on Front Plank

*30 Russian Twists every time you break (15 each side)