DATE – Thursday


Warm-up) 5 mins Double Under or Triple Under practice



-Posterior Chain Floss

-Front Rack mobility


WOD A) 15 min clock:

A1) Build to a heavy 3 rep touch’n’go Power Clean

A2) Establish a 3RM Ring Dip (shoulders or bicep must touch rings if flexibility allows. 1 Second pause at the top of each rep.)

*Alternate Exercises, 4-5 sets of each


WOD B) 12 min AMRAP:


6 Power Cleans 135/95lb

12/9 Clapping Pushups (Guy/Girl)

30/20/10 Double Unders (Adv/Int/Beg – OR – 50 Singles)