400M jog

10 Spider-Man lunges

10 Cobra2Downward Dog

5 Cobra2hip snap

10 plank shoulder taps

2 wall walks

On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar

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

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat


Front Squat


Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting Front Squats this cycle.  Just think how much better your clean catch position will be at the end of this cycle!   With the reps dropping to 3, aim for heavier weight each round compare to the 3X5 week.



5 Burpees

10 Handstand Push Ups

15 Toe2Bar

Video courtesy of Kari Pearce.  Kari going over some good burpee efficiency tips.

Whereas Monday’s advice in the 8 min AMRAP was “go for broke”, for today’s AMRAP, the advice is, stead pace.  Coming in hot on this WOD will leave you hunched over, gasping for air very early one.  Keep a constant pace throughout the WOD.

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike push-ups off the ground -> Seated DB press

T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Cobra pose – 2 min


Oly wall sit – 3 min

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