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

15:00-31:00 Strength

31:00-40:00 Transition to WOD

40:00-50:00 WOD

50:00-60:00 Cool-down

Lower Body Strength

Warm-up sets

EMOM 4

1 Back Squat at 50-65%

Working sets

Every 2 minutes for 12 minutes (6 sets):

Back Squat

3x6 at 70-75%

3x4 at 75-80%

*focus on good depth and technique

WOD Prep

2-3 Rounds

2 Single Arm KB Swings Right Arm

2 Single Arm KB Front Squats Right Arm

2 Single Arm KB Shoulder to Overhead Right Arm

2 Single Arm KB Swings Left Arm

2 Single Arm KB Front Squats Left Arm

2 Single Arm KB Shoulder to Overhead Left Arm

WOD:

6 Rounds For Time

5 Single Arm KB Swings Right Arm

5 Single Arm KB Front Squats Right Arm

5 Single Arm KB Shoulder to Overhead Right Arm

5 Single Arm KB Swings Left Arm

5 Single Arm KB Front Squats Left Arm

5 Single Arm KB Shoulder to Overhead Left Arm

*Pace Goal: 8:00-10:00

*goal is to do all reps on one side before breaking

Beginner: 26/18

Scaled: 35/26

Rx: 53/35