0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Standing Tricep Stretch

Lat Stretch on Rig

Hang From Rig

Standing Groin Stretch

Ankle Mobility

Specific Warm-up

2-3 Rounds

10 Single DB Push Press (5 each arm)

10 Single DB Top Down Rows (5 each arm)

Strength

Double DB Strict Press 5x10

Double DB Top Down Rows 5x10 (5 each arm) (VIDEO)

Renegade Rows 4x12 (6 each arm)

FOCUS:

• Shoulder strength

• Continue with a pulling movement to balance our push/pull ratio for shoulder health

• Accessory work that has a push and pull

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Press, M2: Rows, Every 1:30 for 6 minutes for the Renegade Rows

WOD Prep

2-3 Rounds

20yd Front Rack Carry

8 Lateral Hops over KB

4 Alt. Pistols

WOD:

AMRAP 8

40yd KB Front Rack Carry @53/35

16 Lateral Hops over KB

8 KB Goblet Lunges

SCORE: Rounds + Reps

PACE GOAL: 4-6 Rounds

FEEL:

• Zero to 💯

• The Carry will feel like the only “rest”

STRATEGY:

• KB must be in the front rack with both hands on the KB, breathe and move

• Focus on being quick off the ground over the KB

• Steady pace, quality reps on Pistols

BEGINNER: 26/18, Lateral Line Hops, No weight Lunges

SCALED: 35/26

Rx+: 70/53