0:00-15:00 General Warm-up

15:00-27:00 Strength

27:00-36:00 Transition to WOD

36:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

10 Wall Scap Slides

20sec Pec stretch

20sec Shoulder stretch

Specific Warm-up

3 Rounds:

10 Push-ups

10 Band Face Pulls

10 Lunges

Strength

Alt. EMOM 12 (6 sets each)

6 Double DB Reverse Flys

8 Single Arm DB Strict Press (4 each arm)

WOD Prep

2-3 Rounds:

10 Double or Single Unders

6 Toes to Bar (or scaled version)

4 Alt. Pistols (or scaled version)

WOD:

AMRAP 14:

30 Double Unders

15 Toes to Bar

10 Alt. Pistols

Pace: 4-6 Rounds

Beginner: Line hops, Lying Straight Leg Raises, Lunges

Scaled: 40 single unders, Hanging Straight Leg Raises, Double DB Lunges

Rx: as is