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 Barbell Strict Press

5 Barbell Push Press

10 Scap Pull-ups

Upper Body Strength:

15-minute time block:

5x5 Barbell Push Press

5x6 Strict Pull-ups

Workout:

AMRAP 12:

10 Burpees over KB

20 Russian KB Swings @53/35

40 Double Unders

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*steady on the burpees, no more than 2 sets on the swings and dubs

Beginner: 26/18, line hops

Intermediate: 35/26, single unders