0:00-20:00 General Warm-up/Skill Work

20:00-25:00 Transition to Strength

25:00-39:00 Strength

39:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

Skill Work:

3 Rounds

3,2,1 Crunch and Punch each side

3,2,1 Hip to Knee each side

3,2,1 T to Lunge each side

VIDEO for all movements: https://youtube.com/playlist?list=PLhjg0xIEjMZqTk9kKG5PJkWRWZA8OLywJ&si=j7L-n29Z0JA_QTYB

*3 reps of each in round 1, 2 reps in round 2, 1 rep in round 3

Strength:

Alt. EMOM 14 (7 sets each side):

1 Turkish Get-up right arm

1 Turkish Get-up left arm

*work to heavy single on each

WOD:

AMRAP 9:

18 Russian KB Swings

18 KB Sit-ups (hold KB on chest)

*Pace Goal: 5-7 Rounds

*Swings: good hip hinge, relaxed shoulders/arms, flex your butt on every rep. Unbroken or no more than 2 sets

*Sit-ups: slow and steady

Beginner: 26/18

Scaled: 35/26

Rx: 53/35