Barbell WOD:

1.) Clean- Work at 80% of your 1RM Clean for 3x3.

2.) Front Squat Work to 80% of your 1RM Front Squat for a single. Then decrease the weight by #20 for drop set 2x2

3.) Superset 4 Rounds: 5 DB box jumps and 5 seated box jump (For DB box jump Select Dumbbells that together equal 40% of your body weight and for box jump select a comfortable yet challenging box height.)


1.) 3x10 Heavy KB hinge Deadlift

2.) 3x8 (8 front DB raises, 8 lateral DB raises, 8 DB upright rows)

3.) 3x20 MB sit ups (hold MB up the whole time, not against chest)

Skill Work: Pull Ups

2 rounds: 10 lat/scap activators, 10 banded beat swings, 3 hollow-arch pull up, lower down into a negative (done from a box)