0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to WOD

40:00-55:00 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 4:

1 Front Squat at 50-75%

Working Sets

Every 90 seconds for 6:00 (4 sets):

2 Front Squats at 80% and build

—1 minute rest—

Back Squat Max Reps at heaviest front squat weight

WOD Prep

2-3 Rounds

4 Deadlift (build to WOD weight)

10 Double or Single Unders

1 Bar MU

WOD:

AMRAP 15:

2 Deadlift

30 Double Unders

2 Bar Muscle-up

4 Deadlift

30 Double Unders

4 Bar Muscle-up

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

Scaled: 135/95, Pull-ups + Ring Dips

Rx: 155/105