Warmup/Mobility) (8-10 mins)

Shoulder circles/rotations

Band pull-aparts & Presses


WOD A) (18 mins) 4 Alternating sets, rest 45-60 secs between exercises:


1) 5 Strict Press @ 21X1 tempo – approx. 70-75% of 1RM

2) 5 KB Row per arm @ 20X2 tempo – heavy as possible but weight should be held at chest


WOD B) 10 min AMRAP:


6 Hang Power Clean 165/110lb

8 Weighted Pushups 45/25lb (First round should be unbroken, however much weight or which progression you choose)

10/8/6 Toes to Bar (Adv/Int/Beg – if you aren’t able to get your knees to armpits, or if you have any shoulder problems then do v-ups/tucks or situps. Or GHD Situps if you have done these for volume in a WOD before)


***Rest 5 mins before starting WOD C***


WOD C) (6 mins) 3 Rounds of 60 secs on/60 secs off for max reps: KB Swings 24/16kg (Bell should be completely vertical over your midline with hips, knees and elbows extended – as long as you have the mobility to do so)