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 Rounds

10/10/10 Arm Circles (forward/backward/side to side)

10 Plate Bus Drivers

10 Plate Curls

Strength Warm-up:

3 Rounds

3-5 Push-up Negatives (3-5 second lowering, no press)

10 Band Pull Aparts

Strength:

Warm-up sets

Alt. EMOM 6 (3 sets each)

1 Bench Press (work to starting weight)

5 Double DB Reverse Flys (work to starting weight)

Working sets

Alt. EMOM 10 (5 sets each)

M1: 2 Bench Press at 80-90%

M2: 10 Double DB Reverse Flys

WOD Prep

3 Rounds

10 Double or single unders

Rx/Rx+: 1-2 Bar/Ring MU

Scaled: 2-4 Pull-ups (or scaled version) + 2-4 Ring Dips (or scaled version)

WOD:

EMOM 10:

20 Double Unders

1 Bar Muscle-up

*add 1 Bar MU each round

*when you get to the point you can’t hit the designated reps for Bar MU, then do max Bar MU with the remaining time after the dubs

*score is total Bar MU (or pull-ups/ring rows + dips)

Beginner: 20 Line Hops, Even minutes Ring Rows (2,4,6,8,10), Odd Minutes Bench Dips (2,4,6,8,10)

Scaled: 20 Single Unders, Even minutes Pull-ups (2,4,6,8,10), Odd Minutes Ring Dips (2,4,6,8,10)…jumping/banded pull-ups if needed, banded ring dips if needed

Rx: as is

Rx+: Ring MU

*Pace Goal: Have some fun and see what happens :)

*Double Unders: unbroken is the goal, relax your shoulders and breathe

*MU: stay unbroken as long as you can…break as needed after

*Focus: stringing reps on skillz