A. Warmup
Coaches use a quick warmup for lower, upper and mid body for the SWOD. The actual WOD will take 30 total minutes.

B. SWOD
With a running clock
1 Minute Airsquats
1 Minute Pushups
1 Minute Situps

C. WOD (use heats of more than 5. Have athletes 6-10 Start Rowing at the end of minute 2. If more than 10 have athletes 11-15 Row at 4 minute mark.
Threshhold Training

5 Rounds 2:00/4:00
15/10 Calorie Row
10 Bentover Rows 155/95
Power Snatch 155/95

5 Rounds
15/10 Calorie Row
10 Bentover Rows 105/75
Power Snatch 105/75
Score will be power snatches

D. Progressive Model
Strict Pullup