A) 45 min clock 

15 min 

Build to heavy 1 rep clean from blocks(bumpers lol)
15 min 

Build to heavy 1 rep split jerk from rack
15 min 

build to heavy 1 rep clean and jerk from blocks

Every 2 minutes for 14 minutes 

3 muscle ups

2 heavy atlas stone to shoulder

1 legless rope climb

What should you do about rest days? Just an FYI I do believe in rest days. I program 5 days here because it’s easy. But if you miss a comp day because you needed some mid week rest, then just make it up at the end of the week. Or if you train solo just pick up where you left off. 

But don’t always rest when you feel like it. The body tells you it’s done but you have to say “no


A) 8 sets

3 sumo deadlift+3 conventional 

Reset after every pull.

B) nose to wall hold 1 min x 3

Rest as needed between sets

C) 15 min AMRAP

10 hip ext

10 db squat snatch 50ish/35ish

30 double unders


A) tabata handstand walk

Tabata squats 

Tabata push-up 

B) strength work

Bent over barbell row

5×10 (all heavy)

B) midline accessory work 

(not for time)

15 ghds+15 abmat sit-ups x 4

C) 50 burpees+50 KB swings 70/53



A) :40 on :20 off until completion-

150 wall balls @ 10′ 20/14

90 double unders

30 muscle ups

(6 min cap on the muscle up portion. Still :40 on :20 off)

B) easy 2 mile run w/four :20 sprints to put in at your discretion.


Do this pre or post class WOD. No matter.

A)14 min EMOM

Even) row 20/16 cal

Odd) 12/9 Toes to Bar 

B) Halting Snatch

1-1-1-1-1-1(every 2 min+/-)
Halt/stop at just below the knee. Then catch in a full squat.