WOD:

8 Rounds of:

40 Sec Work/20 Sec Rest, cycling through…

Hang Power Cleans (115/80)

DB Thrusters (50/35)

OHS (115/80)

Devil’s Press (50/35)

Score = Total Reps

So, the way each round will work: 40 seconds max reps of Hang Power Cleans, 20 seconds rest, 40 seconds max reps of DB Thrusters, 20 seconds rest, 40 seconds max reps of OHS, 20 seconds rest, 40 seconds max reps of Devil’s Press, and finally 20 seconds rest.  Keep a running total in your head, or jot down the number during your rest.  Since there is built-in rest, go until the end on every round!

Video courtesy of CrossFit Federal Hill.  Quick demo on the Devil’s Press

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

DB weight -> 35/25 -> As needed

Cool Down:

Pigeon pose – 2 min per side

Banded Bull Stretch – 2 min per side