DATE – Wednesday


Warm-up: 2 rounds:

30s Ball Slams

30s Double or single under skips

30s Sampson Lunge

30s Rest


Mobility: Dowel dislocates + dowel front rack stretch


WOD A) EMOM x 20

Odd: 5 x Power Clean + Push Jerk (touch and go weight)

Even: 6-10 x Toes to Bar / V-sits


WOD B) 3 rounds for quality / NFT:

B1) Turkish Get-ups x 8 reps (Alternating 4/4 – Light-Moderate KB)

B2) Strict Pull-ups x max effort -1 (Either grip, stop just short of failure, use band to get 6-8 reps minimum)

B3) FLR x 60s (Forward lean on rings)