Warm-up:

0:00-25:00

1. Aerobic Warm Up
   3 rounds
   1:00 Row (easy to moderate)
   1:00 Bike OR Ski (easy to moderate)
2. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

1. Movement Prep/Activation and Increasing Heart Rate-
   2-3 Rounds
   5 Inchworms
   10 Downward Dog with alternating Toe Tap
   15 Banded Good Morning
   10-15 Shrugs in Handstand Hold

-then-

2-3 Rounds
4-8 Deadlifts (start with empty bar and build in weight)
1 Halfway wall walk
4-8 Power Cleans (start with empty bar and build in weight)
1 Halfway wall walk
4-8 Power Snatches (start with empty bar and build in weight
0:20 Row (Fast)

4. Workout Prep
   1 Set (at workout pace):
   3 Calorie Row
   2 Deadlifts (at Workout Weight)
   1 Wall Walk
   2 Power Cleans (at Workout Weight)
   1 Wall Walk
   2 Power Snatches (at Workout Weight)
   3 Calorie Row

Metcon: Open WOD – 25.3

27:00-47:00

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

Cooldown:

49:00-60:00

1-2 minute Hamstring Smash (each side)
1-2 minute Tricep Smash (each side)
1-2 minute Banded Samson Stretch (each side)