0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-48:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

10 Band Pull Aparts

10 Band Pass throughs

20sec banded lat stretch each side

Specific Warm-up

2 Rounds:

10 Plank Up Downs

20sec Bar Hang

10 Double DB Curl to Press

Upper Body Strength

Alt. EMOM 20

M1: 1 Weighted Strict Pull-up

M2: 1 Bench Press

*work to max on strict pull-ups, 90+% on bench or max if you are feeling it

WOD Prep

2-3 Rounds

50m Jog

4 Single DB Hang Squat Cleans (build to WOD weight)

WOD

AMRAP 7:

100m Run

10 Single DB Hang Squat Cleans

*Pace Goal: 5-6 Rounds

Beginner: DB Goblet Squats, 25/15

Scaled: 35/20

Rx: 50/35