0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Hip Openers

Iron Crosses

Infant Squats (VIDEO)

Specific Warm-up

3 Rounds:

10/10 Band Lateral Walks

6 Double KB Front Squats

Lower Body Strength:

Warm-up sets

EMOM 5

1 Front Squats at 50-70%

Working sets

Every 2 minutes for 8 minutes (4 sets):

4 Front Squats at 75% and build

—1 minute rest—

Back Squat Max Reps at heaviest front squat weight

WOD Prep

2-3 Rounds

2 Single Arm KB Swings Right Arm

2 Single Arm KB Front Squats Right Arm

2 Single Arm KB Shoulder to Overhead Right Arm

2 Single Arm KB Swings Left Arm

2 Single Arm KB Front Squats Left Arm

2 Single Arm KB Shoulder to Overhead Left Arm

WOD:

6 Rounds For Time

5 Single Arm KB Swings Right Arm

5 Single Arm KB Front Squats Right Arm

5 Single Arm KB Shoulder to Overhead Right Arm

5 Single Arm KB Swings Left Arm

5 Single Arm KB Front Squats Left Arm

5 Single Arm KB Shoulder to Overhead Left Arm

*Pace Goal: 8:00-10:00

*goal is to do all reps on one side before breaking

Beginner: 26/18

Scaled: 35/26

Rx: 53/35