DATE – Tuesday


Warm-up: 3min AMRAP (75% effort):

1/1, 2/2, 3/3…

Ball Slams 30/20



Mobility: Band pull aparts and presses


WOD A) (15 min max)

3 sets of:

HSPU x 5-8 reps

Rest 30s

Tall Box jumps x 5 singles (3-5s rest between jumps) 75-85% max height only

Rest 30s

45-60s FLR (Rings or Floor)

Rest 60s


Tech the power clean, let experienced athletes start building up to working weight and practice muscle ups if needed.



10-8-6-4-2 reps of:

Muscle ups

Power Cleans (185/125lb)


(For athletes with minimal muscle-up volume, scale reps in half to: 5-4-3-2-1)


(or) WOD C)


12-10-8-6-4 reps of:

Strict pull-ups

Strict ring / or bar dips

Power Cleans (135/85)