0:00-12:00 General Warm-up

12:00-18:00 Transition to Strength

18:00-33:00 Strength

33:00-41:00 Transition to Workout

41:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Standing Tricep Stretch

20sec Straight arm stretch on rig

20sec Lat Stretch on rig

—then—

2 Rounds

10 Banded Pull Aparts

10 Banded Curls

5 Ring Dips or 10 bench/box dips

2) Push/Pull Strength:

15 minute time block:

7 sets:

5 Pull-ups

10 Push-ups

*hardest version you can unbroken

Pull-ups:

Weighted Strict Pull-ups

Strict Pull-ups

Chest to Bar

Chin over Bar

Jumping/banded pull-ups

Push-ups:

Banded Diamond (band around back)

Banded Regular (band around back)

Diamond

Regular

Hands elevated on box or bench or banded assistance

3) MetCon:

AMRAP 14:

10 Alt. DB Snatch

1 Rope Climb

10 Single DB Clean & Jerk

1 Rope Climb

*working a little bit of focus under fatigue…we rarely do both these movements in the same MetCon, can be challenging

*Pace: Aggressive: 7.5 Rounds, Solid: 6.5 Rounds, Limit: 5.5 Rounds

Beginner: 25/15, 10 x Ring Rows/10 x Sit-ups (snatch, ring rows, clean & jerk, sit-ups)

Scaled: 35/20, 10 x Ring Rows/10 x Sit-ups (snatch, ring rows, clean & jerk, sit-ups)

Rx: 50/35

4) COOL-DOWN