Grab rope & PVC pipe

50 Single Unders

8 Squat2Stands

8 Thoracic High Fives

30 High-Jump Single Unders

8 Inchworms

30 Dubs or 4 attempts

10 PVC Pass throughs


10 PVC SOTS Press – See video below (courtesy of CrossFit HQ)

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD)

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS




Overhead Squat


Increase weight ea set

Video courtesy of Catalyst Athletics. Our Squat movement for this cycle will focus on the Overhead Squat.  The stronger we become in this movement, the easier it will be to successfully catch the bar in a Snatch.  Tight core, active shoulders and feet flat!




EMOM 15:

Min 1 – 10 Toe2Bars

Min 2 – 45 Sec. Handstand Hold

Min 3 – 60 Double Unders

Video courtesy of Hyperformance Fitness.  Proper set up and execution of the Handstand Hold.


Scaling Options:

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

HS Hold -> Pike Hold off a box -> Plank

DUs -> 45 sec DU practice


Cool Down:

Calf Stretch on rig – 1 Min per side


Cobra Pose – 1 Min


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