0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-32:00 Work

32:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Walking Straight Leg Marches

Walking Quad Stretch

Inchworms

Specific Warm-up

2 Rounds:

3 Infant Squats

6 Squat Jumps

9 Lying Leg Raises

Work

Every 2 minutes for 12 minutes (6 sets):

3x2 Pause Back Squat

3x2 Back Squat

*solid 3-second pause at the bottom of your squat

WOD Prep

2-3 Rounds

4 Deadlift (build to WOD weight)

10 Double or Single Unders

2 Bar Muscle-ups (or scaled version)

WOD:

AMRAP 15

2 Deadlift @185/125

30 Double Unders

2 Bar Muscle-ups

4 Deadlift

30 Double Unders

4 Bar Muscle-ups

6/30/6, 8/30/8, etc…

*Pace Goal: get through 10 reps of deadlift and Bar MU

*if you get through 10 reps of deadlift and Bar MU your score is 210 (150 double unders, 30 each of deadlift and Bar MU)

Beginner: KB Deadlift, Ring Rows+Bench Dips

Intermediate: 155/105, Pull-ups+Ring Dips (hardest version you can)

Advanced: 185/125