Warm Up

45 Sec. Piriformis Stretch

250 m Row

Then 3 Rounds

7 KB Swings

7 Ring Rows

7 Burpees


Strength WOD


3@65% 1RM



Not Cleared? Do 5-5-5 focusing on form


Conditioning WOD

For Time


Toes to Bar

Lateral Burpees over Bar

Press (75/55)


RX+ 115/75;  Kipping TTB+Kipping Pullup*

ADV and INT: Go Rx

BEG: 55/35

*Kipping TTB-Pullup is not a “Double Tap” – it is a kipping toes to bar followed by a kipping pullup to equal one rep. Arms must come to full extension between the TTB and the PU


Warm Up

400 m Run

Then 3 Rounds

10 DB Swings

10 DB Thruster (light)

5 V-Ups



15 Min AMRAP

30 Russian Twists (30/20)

7 DB Clean to Thruster (cluster) (35/25)

150 M Run



6 Rounds For Time

1 Min Plank Hold

10 KB Sumo Deadlift HP (32/24)

20 Abmat Situps

10 Burpee over abmat (lateral jump)

Skill & Strength

Warm Up

2 Rounds

500 m Row

:60 High Plank

10 Single-Arm DB Press (per arm)

15 Around-The-Worlds

spend remaining time on wrist mobility: athlete’s choice



A1) 5 x :30 on/:30 off Hollow Hold

A2) 5x:30 on/:30 off Arch Hold

B) 5×20 Scap PullUps

C) 3×10 Straight Arm Plate Raises

D) EMOMx5 of 2 Wall Walks (slow and controlled!)


Cool Down

Play around w frogstands, headstands and pressing out of a headstand

CrossFit Masters

Mobility WOD

Banded Pec Stretch

Banded Olympic Wall Squat

LAX Ball Hamstrings, Suprapatella, Elbow


10 Banded Lateral Walks


Warm Up

3 Rounds

150m Run

5 Inchworms

3 Clean Pulls (45/35)

3 Rack Delivery

3 Front Squats


Strength WOD

Bench Press

5-5-5 (add 5# from last time!)

German Clean

5×2 starting at 50% and building to 65%


Conditioning WOD

4 Rounds for Time

8 Ring Rows

8 Burpee Box Jumps (24/20″)

8 Double KB Push Press (16/12)