Warm-up: 0:00-10:00

1. Aerobic Warm Up
   3 Sets (1 set on each machine)
   :45 easy
   :15 moderate
   :30 easy
   :15 moderate/fast
   :15 easy
   :15 fast
   :15 easy
   *1 minute rest between each set.

Metcon: 12:00-36:00

2 sets (1 set every 12 minutes)
21-15-9
Calorie Row
Calorie Ski Erg
Calorie Echo Bike

*Ladies Calories: 18-12-6

*Rx Limited Equipment Option:
2 Sets (1 Set every 12 minutes)
21-15-9
Calorie Machine of Choice
126-90-54
Single Under (use heavy rope if available)
300m-200m-100m
Run

Strength/Skill:

38:00-48:00

3 Sets
Burgener Warm Up Clean – 3-5 reps of each movement.

50:00-60:00

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE