-Warm Up-


2 rounds


10 reverse lunge+oh reach

5 goblet squats

6 scapular pull ups

3 strict pull ups

5 single arm strict presses



-Strength-


Every 90 seconds x 7 sets

Hang power clean + hang clean(squat)+ clean (squat)


  • start 65-70%
  • Stay or build


Then;


Every 90 seconds x 7 sets


Push Press + Push Jerk + Split


  • Start around 65-70%
  • can either stay or build
  • From the rack



-WOD-


9 Minute Cap


15-12-9-6-3 (50/35)

DB push press

5-4-3-2-1

Bar Muscle Up


Sub X2 C2B or regular pull-ups