Warmup/Mobility) Alt. 40s on / 20s off x 3 Rounds (9 mins):


1) Skipping or Double Unders

2) Pec Stretch against post Left / Right / Box Shoulder Stretch (stretch changes each round)

3) Banded Good Mornings / Camel Stretch / Straddle Stretch (change each round)


WOD) 30 min AMRAP:


8 Axel Bar Power Cleans 155/95lb (Use a 45lb bar if you would normally use a 35lb)

12 Chest to Bar Pullups

16 Burpees

20 KB Swings 24/16kg

24 Double Unders (or choose a number that will take less than 1 min per set – 75 singles as mod)