0:00-12:00 General Warm-up

12:00-18:00 Transition to Strength

18:00-38:00 Strength

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10’ Banded Lateral Walk

10’ Banded forward/backward walk

10 Iron Crosses

—then—

5 Back Squat @50%

4 Back Squat @60%

3 Back Squat @70%

2 Back Squat @72.5%

2) Lower Body Strength:

20 minute time block:

Back Squat Wave Load: 5 sets

6 @70% and build

3 @80% and build

*complete the 6 reps, change weight and immediately complete the 3 reps, rest as needed in between sets

3) MetCon:

AMRAP 10:

6 Single DB Devil’s Squat Clean

3 Snatch

*burpee into squat clean

*Pace: Aggressive: 9 Rounds, Solid: 7 Rounds, Limit: 5 Rounds

Beginner: 25/15, 75/55

Scaled: 35/20 95/65

Rx: 50/35, 115/75

4) COOL-DOWN