0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Band Pull Aparts

10 Band Pass Throughs

10 Quadruped T-Spine Rotations (5 each side, VIDEO)

20 Shoulder Taps

Strength Warm-up:

3 Rounds:

10,8,6 Bench Press at empty barbell to 60% (10 in round 1, 8 in round 2, etc)

10 Single DB Bicep Curls (5 each side)

Upper Body Strength

Every 90 seconds for 9 minutes (6 sets):

Bench Press

3x4 at 75+%

2x8 at 65+%

1x12 at 50-60%

—1 minute rest/transition—

EMOM 5:

10 Inverted Rows (VIDEO)

*inverted rows very important to balance out push/pull for shoulder health

WOD Prep:

2-3 Rounds

4 Alt. DB Snatch (build to WOD weight)

4 Pull-ups (or scaled version)

Workout:

AMRAP 11:

8 Alt. DB Snatch

8 Pull-ups

*Pace Goal: 7-9 Rounds

*Snatch: stay unbroken

*Pull-ups: try to stay unbroken or no more than two sets

Beginner: 25/15, Ring Rows

Scaled: 35/20, Jumping/Banded Pull-ups

Rx: 50/35