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

15:00-33:00 Strength

33:00-43:00 Transition to WOD

43:00-50:00 WOD

50:00-60:00 Cool-down

Upper Body Strength

Warm-up sets

Alt. EMOM 6 (3 sets each)

M1: 2 Bench Press (build to starting weight)

M2: 2 Gorilla Rows (1 each arm)

Working sets

Alt. EMOM 12 (6 sets each)

M1: 6 Bench Press at 70-80%

M2: 6 Gorilla Rows (3 each arm, VIDEO)

WOD Prep:

2-3 Rounds

6 Alt. DB Snatch (build to WOD weight)

1 Rope Climb (or 5 MB Slams)

WOD:

For Time

40 Alt. DB Snatch

10 Rope Climbs

*Pace Goal: 5:00-7:00

Beginner: 30 Alt. DB Snatch, 25/15, 30 MB Slams in place of rope climbs

Scaled: 35/20, 40 MB Slams in place of rope climbs

Rx: 50/35