500M Row

8 Box step ups

10 Squat2Stands

10 Thoracic High Fives

10 Spider-Man Lunge

10 Kneeling Lat Stretch

10 Over & Backs

3 Wall Walks w/10 sec hold in Handstand

On rig: Perform 5 reps of: scap pull ups, kip swing, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk


Power Clean + Front Squat + Split Jerk




Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

This cycle’s Clean & Jerk complex will focus on explosiveness in the Power Clean, control in the Front Squat, and a good SNAP to our Split Jerk.  Take a quick second between the Power Clean and Front Squat, as well as between the Front Squat and Split Jerk, to set up properly before going into the next move.  Make sure you put yourself in the correct position to hit the lift successfully.



15 Pull Ups

10 Box Jumps (24″/20″)

5 Wall Walks

Video courtesy of CrossFit HQ. Best strategy for this WOD would be steady pace on the pull ups and box jumps so you’re not out of breath when going for the wall walks.  With those wall walks, keep the core tight as you move up the wall. Goal should be finishing with the nose right at the wall or as close as possible.  Also, don’t just let the body drop down.  Walk back down the wall in control.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 20/16 -> as needed

Wall walks -> as high as you can get on wall -> 8 Plank Shoulder taps per arm = 1 rep

Cool Down:

Kneeling Lat Stretch Hold – 1 Min per side


Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW


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