0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Tempo Push-ups

10 Bent Over Barbell Rows

10 Good Mornings

*empty barbell

Upper Body Strength:

15-minute time block:

5 sets of Bench Complex:

5 Bench Press +15 Push-ups

50 Inverted Rows

*75% and build on bench, hardest version of a push-up you can unbroken (knees or hands elevated, regular, feet elevated on bench)

Workout:

7 Rounds For Time:

5 Front Squats @185/125

2 Rope Climbs

*Pace: Aggressive: 9:30, Solid: 10:30, Limit: 12:00

Beginner: 115/75, 5 MB Sprawl to Slam

Scaled: 155/105, 5 MB Sprawl to Slam