1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Ring Rows

15 seconds x Bar Hang from rig

20 x Shoulder Taps

3) Auxiliary Strength:

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

Side to Side Knee Raises x 10 (scale to lying leg raises as needed)

Double DB Push-up to Row x 8 (push-up + row each arm = 1 rep, scale to knee push-ups as needed)

Single KB Suitcase Deadlift x 6 each side

4) MetCon:

For Time:

5 Rounds:

12 x DB Goblet Squats

12 x DB Hang to Overhead (hang snatch or hang clean & jerk)

—Cash-out—

30 x Wall Balls

*Pace: Aggressive: 7:00, Solid: 8:30, Limit: 10:00

Beginner: Air Squats, 25/15, 10/8

Intermediate: 35/20, 14/10

Advanced: 50/35, 20/14