Strength WOD: EMOM 12
O: 3 Press (Strict)
E: Row 8/6 Cal Arms Only

  • Press taken from RACK, increase as able

Strength : Bench Press

  • Increase as able


Buy in :
10 Box Jumps 24/20, must step down
10 Burpees
20 Overhead Squat 75/55
5 Burpee Box Jump Over 24/20
30 Pistols (Alt)

THEN : AMRAP KB Swing, full OH, 53/35 with remaining time. Score is AMRAP

S: 55/45 OHS, Step Ups, 35/26 swings
L1: 65/55 OHS, Eye high 53/35 swings
Rx+: 95/65 OHS, 70/53


Lift : Hang Clean and Split Jerk
6 x 1+2

  • Do a hang clean then 2 Split Jerk = 1 Rep

Accessory : EMOM 10m
O: 5 tng Power Clean + 1 Jerk  AFAP, pick weight that is doable but HARD by last rep
E: 5 tng from shoulders STOH AFAP, pick weight similar to Power Clean descriptors.

Conditioning : For Time
50/42 Cal Airdyne
50 Wall Ball 20/14


The Program : Off

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup