0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-34:00 Strength

34:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 x Figure 4s

10 x PVC Overhead Squats

20 x Flutter Kicks

—then—

Build to 75% on Back Squat

2) Strength:

Every 90 seconds for 6 minutes (4 sets):

2 x Back Squat @75% of back squat 1rm and build

—2 minutes rest/weight change—

Every 90 seconds for 6 minutes (4 sets):

2 x Front Squat @75% of front squat 1rm and build

3) MetCon:

2 Rounds

As Many Rounds and Reps as Possible in 3 minutes:

10 x Single KB Hang Cleans

10 x Single KB Overhead Lunges

—1 minute rest—

As Many Rounds and Reps as Possible in 3 minutes:

8 x Ring Rows

8 x Ring Dips

—1 minute rest—

*start people on different AMRAPs if needed because of class size

*Pace: Aggressive: 3 Rounds/5 Rounds, Solid: 2 Rounds/4 Rounds, Limit: 1.5 Rounds/3 Rounds

Level 1: DB, 25/15, Bench Dips

Level 2: 35/26, Banded ring dips

Level 3: 53/35, Kipping Ring Dips

4) COOL-DOWN