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

15:00-20:00 Transition to Strength

20:00-34:00 Strength

34:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Up Dog to Child’s Pose

YTWs

Specific Warm-up

2-3 Rounds

10 Single DB Strict Press (5 each arm)

10 Single DB Reverse Flys (5 each arm)

Strength

Strict Press 5x3 @80-90%

Double DB Bent Over Rows 5x6

FOCUS:

• Heavy triples to get ready for the 1-rep max next week

OPEN TIME OPTION:

• 14 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 4: 1 Strict Press, 3 Bent Over Rows, build to starting weights, Alt. EMOM 10: 3 Strict Press, 6 Double DB Bent Over Rows

WOD Prep

2-3 Rounds

5 Toes to Bar

4 Lateral Bar Burpees

3 Power Cleans

WOD:

5 Rounds For Time

10 Toes to Bar

8 Lateral Bar Burpees

6 Power Cleans @165/115

PACE GOAL: 10:00-12:00

FOCUS:

• Steady singles on a heavyish weight with grip and core fatigue along with a high heart rate

STRATEGY:

• No more than two sets on T2B

• Steady pace on the burpees

• Steady singles on the cleans

BEGINNER: Lying Straight Leg Raises, Up Downs, KB Sumo Deadlift High Pulls

SCALED: Hanging Straight Leg Raises, 135/95

Rx+: 185/125

COMP: 15 Unbroken T2B, 10 Lateral Bar Burpees, 5 Power Cleans @225/155

GO BEYOND Accessory Work

Superset: 5 sets

5 Bench Press

10 Ring Rows