0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

2-3 Rounds

Calf Stretch

Shoulder Stretch

Lat Stretch

Hamstring Stretch

Strength

Push Complex: 5 sets

3 Bench Press + 6 Double DB Push Press

Pull

Single DB Knee Supported Rows 5x8 (4 each arm)

Workout Prep

2-3 Rounds

1-2 Bar Muscle-ups

1-2 Squat Cleans (build to workout weight)

Workout:

12 Rounds For Time:

2 Bar Muscle-ups

2 Squat Cleans @185/125

*Pace Goal: 8:00-10:00