0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up

3 Rounds:

10 Single KB RDLs

10 Single Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Full Body Strength

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

12 Single KB Suitcase Deadlift (6 each arm, VIDEO)

12 Single DB Bench Press (6 each arm)

12 Single DB Knee Supported Rows (6 each arm)

MetCon:

AMRAP 6:

10/8 Calorie Bike

10 Toes to Bar

—2 minute rest—

AMRAP 6:

10 Burpees

10 Pull-ups

*Pace Goal: 4-5 Rounds of each

*Calories: start half the class on one AMRAP and half on the other if needed because of class size, can also add Row as an option if needed

*Toes to Bar: go for big sets every time

*Burpees: push the pace

*Pull-ups: go for big sets every time

*First week of The Open, these two skills are in almost every year so good to practice them early in the week

Beginner: Lying Straight Leg Raises, Up Downs, Ring Rows

14-15: as is and/or Hanging Knee Raises, Jumping/Banded Pull-ups

16-17: as is and/or Hanging Knee Raises, Jumping/Banded Pull-ups