CrossFit

Warm Up

2 Rounds
200 m Row
5 Ring Rows
10 KB Swings
5 Goblet Squats
-Then-
3 Rounds
2 German Cleans using 50% WOD weight
5 Kipping Pullups or Attempts

 

WOD

“T.U.P.”
15-12-9-6-3
Power Clean (135/95)
Kipping Pullup
Front Squat (135/95)
Kipping Pullup

ADV: 115/75

INT: 95/65

BEG: 75/55

No Kip? Sub Strict Pullups at a 1:1 ratio

L1) Do Ring Rows instead of the second set of Pullups

L2) 12-9-6-3-3 of Power Clean | Pullup | Front Squat | Ring Row

Intensity

Warm Up

3 Rounds
150 M Run
40ft. Walking Lunges
5 DB Cleans
5 Pushups
10 Squats

 

WOD

“Helton”
3 Rounds
800 meter Run
30 Hang DB Cleans (50/40)
30 Burpees

L1) 3 Rounds of 800 | 20 | 20 (Scale DBs as needed)