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

15:00-20:00 Transition to WOD

20:00-42:00 WOD

42:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

20 Shoulder Taps

Walking Straight Leg March

Walking Quad Stretch

WOD Prep

3 Rounds:

10 Russian KB Swings

8 Box Step-overs

6 Burpees

MetCon:

For Time

40 Russian KB Swings

40 Burpees

40 Russian KB Swings

40 KB Box Step-overs

40 Russian KB Swings

40 Burpee to KB Box Step-overs

40 Russian Swings

*PARTNER OPTION: double the reps, split reps as needed

*Pace Goal: Individual: 15:00-18:00, Partner: 18:00-22:00

Beginner: 26/18, Up Downs, 16/12”

Scaled: 35/26, 20/16”

Rx: 53/35, 24/20”

Rx+: 70/53, 24/20”

Accessory Work:

10-minute time block

Work to heavy Turkish Get-up on each arm

STRENGTH AND ENDURANCE EXAMPLE:

For Time

40 Russian KB Swings

80 Mountain Climbers

40 Russian KB Swings

40 KB Lunges

40 Russian KB Swings

80 Split Jumps

40 Russian Swings