0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Pigeon stretch

Scorpions

Glute bridges

Specific Warm-up

Progress to Starting weight

Strength

18-minute time block

Barbell Good Mornings 5x5

Barbell Step-ups 4x10 (5 each leg)

*find a height that puts your leg at roughly 90 degrees when your foot is on the box, you can put a rubber plate on the ground in front of the box if needed

WOD Prep

2-3 Rounds

4 Box Jump Overs

5 Toes to Bar (or scaled version)

6 Wall Balls

WOD:

For Time

40 Box Jump Overs

50 Toes to Bar

60 Wall Balls

Pace: 8:00-10:00

Beginner: 16/12”, Lying Straight Leg Raises, MB Thrusters, 10/8

Scaled: 20/16”, Having Straight Leg Raises, 14/10

Rx: 24/20”, 20/14