0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single DB Curl to Press (5 each arm)

10 x Kipping Swings

20 x Shoulder Taps

15:00-20:00

Explanation and Set-up for next section

20:00-39:00

3) Gymnastics: Bar Muscle-ups

Level 3: Can do 3+ unbroken Bar MU

Alternating EMOM 14:

3-5 x Bar Muscle-ups

20 seconds x Weighted Hollow Rocks

Level 2: Pull-ups and Ring Dips

Alternating EMOM 14:

5 x Pull-ups (hardest version you can: weighted strict chest to bar, strict chest to bar, weighted strict chin over bar, strict chin over bar, kipping chest to bar, kipping chin over bar)

5 x Ring Dips (hardest version you can: weighted strict, strict, kipping, banded)

Level 1: Strength

Alternating EMOM 14:

10 x Ring Rows (feet elevated on box or bench if you can)

10 x Push-ups (hardest version you can: diamond, hand release, regular, knee)

34:00-39:00

Explanation and set-up for MetCon

39:00-51:00

4) MetCon:

Alternating EMOM 12:

40 seconds x Max Double DB Hang Clean & Jerk @Fitness: 25/15, Performance: 35/20, Sport: 50/35

40 seconds x Max Calorie Row

Rest

*partner up and stagger the start…partner 1 does C&J while partner 2 waits, partner 1 moves to row while partner 2 moves to C&J, partner 1 moves to rest while 2 moves to row, partner 1 is back to C&J while 2 rests, etc.

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Iron Cross x 5 each way

Scorpions x 5 each way

PVC Lat Stretch x 20 seconds each way