Barbell WOD:

1.) Halt Cleans 5x2 Work at 70% of your 1RM Clean & Jerk. Execute a 3 second pause at the knee.

2.) Back Squat 4x8 Work at 50% of your 1RM Back Squat.

3.) Push Jerk 5x2 Work at 65% of your 1RM Clean & Jerk.


1.) Banded Row/Z press Superset 2x8 (of each exercise)

2.) Rear foot elevated split squats 3x10 per leg

3.) 50 Reverse Crunches


Ring Work:

Tabata Ring Support with flashed wrists, OR 3 rounds of 5 should shrugs, 5 penguin taps, 5 knee tuck to L (This is more challenging but can be scaled by feet supported on floor)