0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-30:00 Strength

30:00-38:00 Transition to Workout

38:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Barbell Curls

10 Ring Rows

Upper Body Strength:

10-minute block

5x4 Strict Pull-ups (weighted if you can)

5x10 DB Pullovers

Workout:

AMRAP 17:

40 Double Unders

20 Air Squats

10 Power Cleans @185/125

*Pace: Aggressive: 6 Rounds, Solid: 5.5 Rounds, Limit: 5 Rounds

*steady pace on dubs and air squats, singles on the cleans

Beginner: 50 Line Hops, 135/95

Scaled: 50 Single Unders, 165/115