10 Cals on Assault or Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’


Barbell Warm Up


Floor Press


Increase weight ea set

Video courtesy of Rogue Fitness.  Although we don;t have the multi-grip bar like int he demo, use a regular bar for this movement.  Goal with the 5X5 is you should be putting in a bit of a struggle to get that last rep of each set done.  Add weight accordingly.



Power Cleans (165/115)

Cals on bike*

Wall Balls (20/14)

*In the WOD, use either the assault bikes or air dynes.


Scaling Options:

PC -> as needed


Wall Ball -> 14/12


Cool Down:

Couch Stretch x 2 min per side


Tricep mash x 2 min per side

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