0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-39:00 Strength

39:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Wall Scap Slides

10 Thread the needle (5 each side)

Childs pose

Specific Warm-up

Progress to starting weight

Strength

Every 90 seconds for 9 minutes (6 sets)

Barbell Strict Press: 2x10, 2x8, 2x6

—1 minute transition—

Every 90 seconds for 9 minutes (6 sets)

8 Barbell Bent Over rows

WOD Prep

2-3 Rounds

6 Russian KB Swings (build to WOD weight)

12 Double or Single Unders

WOD:

For Time

100 Russian KB Swings

*50 Double Unders every time you break

Pace: 6:00-8:00

Beginner: 35/26, Line hops

Scaled: 53/35, 75 single unders

Rx: 70/53