0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-36:00 Work

36:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Band Pass throughs

10 Banded Curls

10 Banded Tricep Extensions

10/10/10 Arm Circles (forward/backward/side to side)

Movement Prep

Work

Alt. EMOM 16 (8 sets each):

M1: 8 Single DB Knee Supported Rows (4 each arm)

M2: 2 Bench Press

WOD Prep:

2-3 Rounds

5 Thrusters (build to WOD weight)

10 Single or DB Unders

WOD:

Every 90 seconds for 9 minutes (6 sets):

12 Unbroken Thrusters

36 Double Unders

*Pace Goal: 60sec or less each set

*thrusters: once the barbell is in the front rack position you must keep it there until all 12 thrusters are complete, you may rest but it must be in the front rack

Beginner: MB Thrusters, Line Hops

Scaled: 75/55, 50 Single Unders

Rx: 95/65