0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-42:00 Transition to WOD

42:00-50:00 WOD

50:00-60:00 Cool-down

Strength

Warm-up sets

EMOM 3

1 Deadlift at 55-75%

Working Sets

Every 90 seconds for 7:30 (5 sets):

2 Deadlift at 80% and build

*focus on solid technique for all reps

—1 minute rest/weight change—

EMOM 4

5 Barbell Rollouts (VIDEO)

*can put an AbMat under your knees if needed

WOD:

AMREP 8:

80 Russian Twists (40 each way)

40 Plate Ground to Overhead

Max Burpee to Plate with remaining time

*Pace Goal: 60-80 Burpee to Plate

*carry the plate however you want

Beginner: 10 (15/10 if you have 15s)

Scaled: 25/10 (35/25 if you have 35s)

Rx: 45/25 (45/35 if you have 35s)