Strength: Low Bar Back Squat


WOD : For Time
50 KB Swing 53/35, then
Toes to Bar
Box Jumps 24/20



Core 4 Rounds
30 Flutter Kicks*
30 Russian Twists w/ MB
30 Superman Kick*
10 GTOH from Squat w/MB
10 Sotts Press w/MB

  • *All floor movements done with MB held OH


5 Rounds, each element 45s with 15s transition/rest
KB Swing
KB Hang Squat Clean
Box Jumps/step up
Single Arm KB Push Press, right
Single Arm KB Push Press, left

The Program

1. Strength and WOD

2. 10-15 minute warmup, then 5m ME HS Work

3. 5 Rounds, 2:00 each round
3 Muscle Ups
30 Double Unders
4 OHS 155/105

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