0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) Specific Warm-up:

3 Rounds

10 x Ring Rows

20 x Shoulder Taps

30 x Flutter Kicks

17:00-22:00

Explanation and Set-up for next section

22:00-40:00

3) Murph Pre-Test #1:

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

Advanced: as is

Sport: Round 1: Strict pull-ups, Round 2: Chest to Bar pull-ups, Round 3: Chin over Bar pull-ups

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

Rx+: 70/50, 225/155

55:00-60:00

5) COOL-DOWN