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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Scap Wall Slides

Thread the needle

Childs Pose

Specific Warm-up

Progress to starting weight

Strength

Alt. EMOM 12: (6 sets each)

Barbell Strict Press: 1x10, 2x8, 3x6

Gorilla Rows 6x10 (5 each arm)

WOD Prep

2-3 Rounds

10 Wall Balls

8 Burpees

6 Pull-ups

WOD:

AMRAP 14:

28 Wall Balls

14 Burpees

28 Pull-ups

*Pace Goal: 3-4 Rounds

Beginner: 14/7/14 reps, MB thrusters @light MB, Up Downs, Ring Rows

Scaled: 14/10, banded/jumping pull-ups

Rx: 20/14