Buy-in: 3x12 Reverse Hypers

Practice: 10 Minutes of Double Under or Triple Under Practice

WOD: 21-15-9

KBS 70/55

Chest to bar Pullups

With 30 Double Unders between each round


Endurance: 6 am at the Box

15, 20 or 25 minutes out & back.  This will be done as one continuous run without rest between the out and back.



Strength: Power Clean 10x1 – work up to a heavy single or 1RM

WOD: 15-12-9

Clean & Jerk 135/95

Ring Dips




8 Rounds for Time (RFT)

5 Front Squats 185/115#

26 Ring Pushups



Amnesty – Pick a workout you may have missed or work on a skill.