0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-38:00 Transition to WOD

38:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Kneeling Hip Flexor Stretch each side

20sec Banded Lat Stretch each side

10 Scorpions

Specific Warm-up

2 Rounds

10 Heavy Russian KB Swings

20 Flutter Kicks

Strength

12-minute time block

Work to Deadlift 1-rep max

WOD Prep

2-3 Rounds

5 Toes to Bar

6 Box Jumps

7 Push-ups

WOD:

AMREP 3 x 3 rounds

16 Toes to Bar

16 Box Jumps

Max Push-ups in remaining time

—1:30 rest between rounds—

*good knowledge for Murph…fatigue the core, increase the heart rate, see what you can do on push-ups

*Pace Goal: 2:00 or less to complete the T2B and BJ, leaves 1:00-1:30 for push-ups

Beginner: 10 Lying Straight Leg Raises, 12 Box Jumps @16/12”, 14 Knees or hands elevated push-ups

Scaled: Hanging Straight Leg Raises, 20/16”, Knees or hands elevated push-ups

Rx: 24/20”