0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Band Lat Stretch

Banded Curls

Banded Tricep extensions

Specific Warm-up

3 Rounds:

2 pull-ups

4 Double DB Bench (build to starting weight)

Strength

Alternating Every Minute on the Minute for 12 minutes

5 Strict Pull-ups

8 Double DB Bench Press

WOD Prep

2-3 Rounds

8 Alt. DB Snatch (build to WOD weight)

6 Box Jumps (build to WOD height)

4 Burpees

WOD:

AMRAP 10:

24 Alt. DB Snatch

24 Box Jumps

—Cash-out—

2 minute Burpee DB Box Step-over

*Pace Goal: 4-5 Rounds (192-240 reps), 20-30 step-overs

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”