0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-41:00 Workout

41:00-45:00 Transition to Accessory

45:00-55:00 Accessory

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 American KB Swings

10 Ring Rows

20 Scissor Kicks

Workout:

15 Rounds For Time:

6 DB Sit-ups @50/35

6 Alt. DB Snatch

1 Rope Climb

*Pace: Aggressive: 18:00, Solid: 19:30, Limit: 21:00

*DB on chest for sit-ups

Beginner: No weight on Sit-ups, 25/15, 6 MB Slams @20/15

Scaled: 35/20, Half or 3/4 Rope Climb or 6 MB Slams @35/20

Accessory Strength:

10-minute time block:

Weighted Planks 5x30sec

Prone Ts 5x10