DATE – Wednesday Aug 6th


Warm-up/Mobility: “Scapjacked” activation + banded front rack and overhead/lat stretch (alternate with partner)


WOD A) Every 90s x 10 sets (15 min)

1 Push press + 1 Push Jerk + 1 Split Jerk


– Start at a moderate weight and increase to a heavy set. Prioritize mechanics over maximal load.

– Hold the receiving position of the jerk for 2-3 seconds before recovery



4 rounds for time:

10/8 x Handstand push-ups

15/12 x Chest to bar pull-ups

20 x Kettlebell swings (32/24kg)

– Rest exactly 1 min between rounds –


– Scale the movement / reps / weight as needed to make each set a sprint. Ideally the first and second rounds are primarily unbroken.

– Sub seated strict dumbbell press for the HSPU. Kipping allowed today but NO dropping on your head!

– Subtract the 3min rest and record total working time.