DATE – Monday December 22nd


Warm-up: 4 min AMRAP: 1,2,3… ladder of:

Ball slams + Burpees

(Warm up pace, not all out, prioritize perfect movement over all out speed)


Mobility: Banded shoulder stretch (Pecs / overhead / front rack)


WOD A) Every 90s for 10 sets (5 rounds each alternating)

A1) 5 Bench press

A2) 5 “Touch and go” Power cleans


(Start each movement at 60-65% of 1RM and build to a heavy 5)


WOD B) Complete for time:


Russian Kettlebell swings (Rx+: 36/24kg, Rx: 24/16kg)

Handstand push-ups (Rx+: Strict, Rx: Kipping, Scaled: Banded or seated DB Press)