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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Down Dog with calf stretch

Kneeling Hip Flexor Stretch

Wall Quad Stretch

Specific Warm-up

Progress to starting weight

Strength

Every 2 minutes for 12 minutes

2 Front Squats @75-90%

FOCUS:

• Solid, braced core, good depth, work to heavy double to set up for 5-rep max next week

MEMBER SPECIFIC:

• If you do not know your max start with a weight you are 100% confident with and build

WOD Prep

2-3 Rounds

3 Cleans (build to WOD weight)

3 Pull-ups

3 Ring Dips

WOD:

11 Rounds For Time

5 Cleans @135/95

5 Chest to Bar Pull-ups

5 Strict Ring Dips

PACE GOAL: 12:00-14:00

FOCUS:

• Volume on skills, working towards Muscle-ups

• For those doing the pull-up/dip scaled version this will help build their strength endurance towards the higher level skill

STRATEGY:

• Grip endurance will be a factor, recommend steady singles on the Cleans

• Try to stay unbroken on pull-ups and dips

BEGINNER: 75/55, Ring Rows, Push-ups (hardest version you can)

SCALED: 115/80, hardest version of a pull-up and ring dip you can do

GO BEYOND Accessory work (optional)

Alt. DB Curls 4x12 (6 each arm)

Tricep Kickbacks 4x12 (6 each arm)