0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-33:00 Strength

33:00-40:00 Transition to WOD

40:00-50:00 WOD

50:00-60:00 Cool-down

Strength

EMOM 6:

3 Bench Press at 75% and build

—1 minute transition—

EMOM 6:

3 Strict Pull-ups

*hardest version of a pull-up if you cannot do strict

WOD:

AMRAP 10:

24 Alt. DB Snatch

24 Box Jumps

—Cash-out—

2 minute Max Calorie Bike

*Pace Goal: 4-5 Rounds (192-240 reps), 30/21 to 40/28 calories

*stagger the start by 2 minutes if needed so everyone can use the bike

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”