0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up:

3 Rounds

20 Scissor Kicks

10 Squat Jumps

5 Up dog to Down Dog

Lower Body Strength

5-minute time block:

10 Back Squat @empty barbell

6 Back Squat @50%

4 Back Squat @60%

Every 2 minutes for 10 minutes (5 sets):

3 Back Squat @77.5-87.5%

*these should be HEAVY sets, plenty of time to take rest

*we are going to go to 4 reps next week, then 5 reps the week after then back to triples to reach a 3-rep max

WOD:

5 Rounds For Time:

10 Burpee Box Step-Overs

5 Bar Muscle-ups

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*Burpee step-overs: chest and thighs on the ground, step or jump forward to the box, both feet must make contact with the top of the box before going off the other side, you do not have to get to full hip extension on top of the box

*Muscle-ups: it is a manageable number to do unbroken each round, try to keep it to no more than two sets, if you have to go to singles they need to be quick

Beginner: 16/12”, Up Down Step-Overs, 10 Single DB Clean & Jerks 25/15

Scaled: 20/16”, 10 Single DB Clean & Jerks @50/35 or 35/20

*using Single DB Clean & Jerks instead of jumping Bar MU because we are already using the boxes and instead of pull-ups and dips because we have pull-ups and HSPU on Friday.

Rx: 24/20”