0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Barbell Good Mornings

4 Barbell Strict Press

3 Negative Pull-ups

Upper Body Strength:

18-minute time block

Work to 1-rep max on Strict Press

5x8 Strict Pull-ups

Workout:

For Time:

10 Deadlift @275/185

20 Push-ups

40 Double Unders

10 Deadlift @275/185

30 Push-ups

60 Double Unders

10 Deadlift @275/185

40 Push-ups

80 Double Unders

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

*stay unbroken as long as possible on deadlift, big sets on push-ups and dubs

Beginner: 185/125, Knees or hands elevated push-ups, line hops with double reps

Scaled: 250/175, Knees or hands elevated push-ups, single unders with double reps