10 mins dynamic lower and upper body

7-8 mins to warmup C&J and pullups for WOD A
*Start WOD A by 20 mins into class


Weighted Supinated Chinup x 3

2 Power Cleans + 2 Push Jerks

Perform both Power Cleans, followed by both Jerks
Power Cleans do not have to be T&G

Alt. E90SECS x 5 sets of each (15 mins)
1) 2 Power Cleans + 2 Push Jerks @ 70-80% of 1RM C&J
2) 3 Weighted Supinated Chinups
*Scale Chinups to jumping or banded with 3-5 sec negatives



10-1 reps for time (15 min cap – add uncompleted reps as seconds)
Power Clean & Push Jerk 135/95lb
Chest to Bar Pullups

*Approx. 50-60% of 1RM C&J for WOD
*If you did a jumping or banded Pullup progression for A then do challenging Chest to Ring Rows for this WOD


3-4 sets:
10-12 Single Arm KB Rows
20-30 secs Wall Facing Handstand Hold

Crossover Recovery