0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2-3 Rounds

Calf Stretch

Shoulder Stretch

Lat Stretch

Hamstring Stretch

Specific Warm-up

Progress to starting weight

Strength

Every 2 minutes for 10 minutes

Push Complex:

3 Bench Press + 6 Double DB Push Press

—1 minute transition—

EMOM 5

8 Single DB Knee Supported Rows (4 each arm)

WOD Prep

2-3 Rounds

2-4 Pull-up

2-4 Dips

1-2 Squat Cleans (build to WOD weight)

WOD:

10 Rounds For Time:

4 Pull-ups

4 Ring Dips

2 Squat Cleans

*Pace Goal: 9:00-11:00

Beginner: Ring Rows, Bench Dips, Front Squats, 45/35

Scaled: banded/jumping pull-ups, banded dips, 155/105

Rx: 185/125