0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

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)

Strength Warm-up

3 Rounds:

10 Single DB Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Upper Body Strength

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

Beginner: MB Thrusters, Line Hops

Scaled: 75/55, 50 Single Unders

Rx: 95/65