0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Single KB RDLs

10 Single Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Full Body Strength

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

8 Single KB Suitcase Deadlift (4 each arm, VIDEO)

8 Single DB Floor Press (4 each arm)

8 Single DB Knee Supported Rows (4 each arm)

WOD:

3 Rounds For Time:

4 Rope Climbs

200m Single KB Farmer’s Carry

20 Single KB Goblet Squats

*Pace Goal: 9:00-11:00

*Carry: switch hands when needed

Beginner: 10 MB slams in place of rope, 26/18

Scaled: 10 MB Slams in place of rope, 35/26

Rx: 53/35