Use the first 25 Minutes of the hour to warmup and to work on anything you’d like to work on. You will use this time to warmup for the WOD as well. This could also be used for mobility and stretching.

4 Minute AMRAP
Calorie Row
Rest  1 Minute
4 Minute AMRAP
Hang Power Clean 135/95
4 Minute AMRAP
Calorie Bike
Rest 1 Minute
4 Minute AMRAP
Deadlift 225/155

Spartan WOD
Run 2 Miles
400 Meter Sled Push (90/45) (40×10 meter lengths)