0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2-3 Rounds

Calf Stretch

Shoulder Stretch

Lat Stretch

Hamstring Stretch

Specific Warm-up

Progress to starting weight

Strength

Push Complex: 5 sets

3 Bench Press + 6 Double DB Push Press

Pull

Single DB Knee Supported Rows 5x8 (4 each arm)

Open Time Option: 16 minutes

Controlled Time Option: Every 2 minutes for 10 minutes for the push complex, 1 minute transition, EMOM 5 for the rows

Member Specific: Beginners, EMOM 10: Minutes 1-5: 3 Bench Press, Minutes 6-10: 6 Double DB Push Press, same set-up for the rest

WOD Prep

2-3 Rounds

1-2 Bar Muscle-ups

1-2 Squat Cleans (build to WOD weight)

WOD:

12 Rounds For Time:

2 Bar Muscle-ups

2 Squat Cleans @185/125

*Pace Goal: 8:00-10:00

Beginner: 3 Ring Rows + 3 Bench Dips + 6 Air Squats

Scaled: 3 Pull-ups (hardest version you can) + 3 Ring Dips (hardest version you can), 155/105

Rx+: 3/3 Reps, 205/145

Comp: 3/3 Reps, Ring MU, 225/155