0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

36:00-43:00 Transition to WOD

39:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

10 Band Pull Aparts

10 Band Pass throughs

20sec banded lat stretch each side

Specific Warm-up

2 Rounds:

10 Plank Up Downs

20sec Bar Hang

10 Double DB Curl to Press

Strength:

EMOM 7:

2 Pause Bench Press at 70% and build

*solid 3-second pause on chest, stay tight

—2 minute transition—

EMOM 7:

2 Strict Pull-ups

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

WOD Prep

2-3 Rounds

50m Jog

4 Single DB Hang Squat Cleans (build to WOD weight)

WOD

AMRAP 7:

100m Run

10 Single DB Hang Squat Cleans

*Pace Goal: 5-6 Rounds

Beginner: DB Goblet Squats, 25/15

Scaled: 35/20

Rx: 50/35