Saturday

Warm-up
Mobilize
:30 Alternating Active Spiderman
:30 Active Samson
:30 Tall Kneeling to Standing

Barbell Warm up – 5 reps each:

Good Mornings
Back Squat
Elbow Rotations
Press and Reach
Stiff-Legged Deadlift
Front Squat

2 Rounds:
8 Empty Barbell Thrusters (Assess for elbows up at the bottom of the squat)
8 Kip Swings
4 Pull-Ups or Ring Rows

Metcon (AMRAP – Rounds and Reps)
Partner WOD

31min Running Clock
[0:00-6:00]
6:00 AMRAP:
12 Thrusters (95/65)
12 Pull-ups

[6:00-11:00]
800 Meter Run (200m intervals)

[11:00-17:00]
6:00 AMRAP:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups

[17:00-21:00]
800 Meter Run (200m intervals)

[21:00-26:00]
6:00 AMRAP:
6 Thrusters (135/95)
6 Bar Muscle-ups or Burpee Pull-ups

[26:00-31:00]
800 Meter Run (200m Intervals)

Metcon
Stretch (4:00)
Group Stretch – Coaches Choice

BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Strength Work
Clean & Jerk – 3 x 2 reps
Back Squat – 3 x 3 (loading should be between 75-85% of 1 RM or a load that is heavy for 3 reps)
After each set, 3 Box Jumps (for height – focus on explosiveness)