Phoenix Protocol

60-minute session with structured blocks: Mobility, Warm-up, Main WOD, Renfo, Stretching.

MOBILITY (8:00)
- Full-body flow: ankles, wrists, lats, hips

WARM-UP (12:00)
- 3 rounds: 200m run, 10 air squats, 8 push-ups, 6 hang cleans light

MAIN WOD (30:00)
PHOENIX (cap 25)
4 rounds for time:
- 300m Run
- 12 Hang Power Cleans @60/42kg
- 12 Hand-Release Push-ups
- 12 Toes-to-Bar
Scale: @43/30kg, incline push-ups, knee raises
RX+: @70/50kg, chest-to-bar pull-up instead of TTB

RENFO (5:00)
- Every minute x5: 12 GHD sit-ups or 15 abmat sit-ups

STRETCHING (5:00)
- Hamstrings, triceps, spinal twist