0:00-15:00 General Warm-up/Review of Strength

15:00-31:00 Strength

31:00-38:00 Transition to WOD

38:00-50:00 WOD

50:00-60:00 Cool-down

Upper Body Strength

Warm-up sets

Alt. EMOM 6 (3 sets each)

M1: 4 Bench Press (build to starting weight)

M2: 4 Gorilla Rows (4 each arm)

Working sets

Alt. EMOM 10 (5 sets each)

M1: 8 Bench Press at 65-75%

M2: 8 Gorilla Rows (4 each arm, VIDEO)

WOD Prep

2-3 Rounds

100m Run

3 Pull-ups

6 Push-ups

WOD:

Every 4 minutes for 12 minutes (3 rounds)

400m Run

AMRAP with time remaining

4 Pull-ups

8 Push-ups

*pick up where you left off each AMRAP

*Pace Goal: 10-14 Total Rounds

*Run: should be 2:30 or less, adjust accordingly

*Pull-ups: shoot to stay unbroken

*Push-ups: at least past 90 degrees, chest to deck is preferred

Beginner: 200-300m Run, Ring Rows, knees or hands elevated push-ups

Scaled: Jumping/Banded Pull-ups, knees or hands elevated push-ups

Rx: as is