Warmup) 3 Rounds (6 mins to complete):

8 Scap Pullups (can be done from ring row position if needed)

50’ Broad Jumps

10 Ball Slams



1 min Box Shoulder Stretch

1 min Hamstrings stretch (sitting on the floor with straight legs reaching to toes)

1 min Camel Stretch


WOD A) Every 90 secs for 6 Rounds:


5 touch’n’go Power Clean & Jerks (Challenging but unbroken, approx. 60-70% of 1RM – same weight for all sets)

8-12 Toes to Bar


*Complete the work as quick as possible, rest the remainder of the 90 secs, repeat for 6 total rounds


WOD B) 21-15-9 reps for time:


DB Power Clean & Jerks 45’s/30’s (Pick a weight that will take 2-3 sets your first round, 21 shouldn’t be easily unbroken)

Box Jumps 24/20” (Stand up on top of the box – step ups are not RX)