0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Push-ups

10 Ring Rows

20 Mountain Climbers

Upper Body Strength:

Alt. EMOM 18 (9 sets each):

Bench Press (3x3 @80-85%, 3x2 @85-90%, 3x1 @AHAP)

8 Single Arm DB/KB Row (4 each arm)

Workout:

5 Rounds For Time:

7 Deadlift

11 Lateral Bar Burpees

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

*Deadlift: core braced, drop your hips with chest up as you connect reps, squeeze your butt at the top of each rep

*Burpees: send it, no pacing, just go

Beginner: 95/65, Up Downs

14-15: 155/105

16-17: 185/125