Strength : Front Squat
Work to a medium to heavy x2 in 12 minutes, stopping at 85% 1rm.

Then 5 sets E90s increasing 5-10# until 5 sets or failure.


7 Push-Ups (hand release)
7 Deadlift 185/135
12 Box jumps 24/20

S: Step Ups, 135/95
L1: 135/95 with Box jumps

Rx+: 225/155, 30/24 Box Jumpa



Core : 21-15-9
Weighted Situps 20/14 MB
Russian Twists w MB
Full OH KB Swing 53/35
Toes to Bar or scale for biggest set

After 9 immediately go into

Calorie Row, arms only
Wall Climb

Conditioning : 12m AMRAP
7 Push-Ups (hand release)
7 Dbl KB or DB Burpee Deadlift, 53/35 each hand or equivalent
12 Step Up or Box jumps 24/20


The Program

1. Strength and WOD Rx+

2. 15m Weakness Work
EMOM 10m : 3-5 Strict Pull-Up, MU, or HSPU (deficit if desired)

  • Make movement as difficult as able

3. Clean Work
E2m for 6 Sets : 2 Hang squat clean + Thruster, heaviest able

then right into 8m AMRAP
3 Squat Clean 185/135
3 Rope Climbs 15′


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