0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-30:00 Strength

30:00-39:00 Transition to Workout

39:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Push Press

5 Bent Over Rows

5 Barbell Curls

5 Scap Pull-ups

*empty barbell

Upper Body Strength:

Alt. EMOM 10:

4 Strict Pull-ups (weighted if you can)

3 Push Press

Workout:

15 Rounds For Time:

2 Bar Muscle-ups

2 Snatch @135/95

*Pace: Aggressive: 14:00, Solid: 15:00, Limit: 16:00

*Can you keep an EMOM pace or better?

Beginner: 4 Ring Rows + 4 Bench Dips, 95/65

Scaled: 2 Pull-ups (hardest version you can connect) + 2 Dips (hardest version you can connect), 115/75

*this will be a total of 50 pull-ups for those who can do pull-ups within the day…but I think it is a good way to hit a higher volume day one more time before getting to very low reps next week