0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Standing Tricep Stretch x 20 seconds each side

Straight arm bicep stretch on rig x 20 seconds each aide

Up Dog x 20 seconds each side

—then—

2 Rounds:

20 x Shoulder Taps

20 x Scissors

10:00-17:00

2) Specific Warm-up

3 Rounds

10 x Sit-ups

8 x Ring Rows

6 x Push-ups

17:00-22:00

Explanation and Set-up for next section

22:00-40:00

3) Murph Pre-Test #3:

3 Rounds:

Max Pull-ups in 1 minute

—1 minute rest—

Max Push-ups in 1 minute

—1 minute rest—

Max AbMat Sit-ups in 1 minute

—1 minute rest—

*go for big sets on the pull-ups and push-ups

Beginner/Scaled: Ring Rows, Hands elevated push-ups (at a level you can at least get 10 unbroken)

Rx: as is

40:00-47:00

Explanation and set-up for MetCon

47:00-55:00

4) MetCon:

3 Rounds For Time:

10 x Single DB Devil’s Press

5 x Squat Cleans

*these squat cleans should be heavy, around 70% of your clean 1rm

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 25/15, 10 x single DB hang squat cleans

Scaled: 35/20, 155/105

Rx: 50/35, 185/125

55:00-60:00

5) COOL-DOWN