Push Press
Work on form using light to moderate loads. There will be high volume of shoulder to overhead during the WOD. Focus on a vertical spine in the dip and maintain a good front rack position.


Thrusters 95/65
Bar Facing Burpees

No shame in a scale for this event. Most important part is to be able to get through the reps safely.

Recommend loading multiple plates on the bars. For example for the men’s 95 pounds. Instead of 25lb plates use a 15 and 10. This will help to drop weight without much delay instead of walking all over the box to exchange plates. Use studio 2 if needed so no one gets mule kicked on the burpees.


11 Min Grace
Min 1 5 Clean and Jerk 135/95
Min 2 Rest
Min 3 5 Clean and Jerk 135/95
Min 4 Rest
Min 5 5 Clean and Jerk 135/95
Min 6 Rest
Min 7 5 Clean and Jerk 135/95
Min 8 Rest
Min 9 5 Clean and Jerk 135/95
Min 10 Rest
Min 11 5 Clean and Jerk 135/95

400M Run
20 Burpees
300M Run
20 Push Ups
200M Run
20 Pull Ups
100 M Run
20 Wall Balls


Barbell Work is in the WOD
WOD is a Sprint WOD

Skill Strength Super Set
Bench Press / Deadlift
5-5-5-5-5-5 no more than 60% 1rm
At a Moderate load

Athletes will compete 5 Flat bench presses with the bar bell then 5 deadlifts. Ensure athletes do not straight leg the DL or have too much bend in the knee. Good video attached to help all athletes of different size and shapes.

500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups


Skill/Strength (15 Min)
Moderate loads

30 Min Time Cap
3 C2B Pull Ups
3 T2B
6C2B Pull Ups
6 T2B
9 C2B Pull Ups
9 T2B
12 C2B Pull Ups
12 T2B
15 C2B Pull Ups
15 T2B
18 C2B Pull Ups
18 T2B
21 C2B Pull Ups
21 T2B

With a running clock of 20min

*Teach and demonstrate the HSPU. Work on shoulder stabilization drills and exercises to build shoulder strength.

*For Athletes without proper stabilization and strength will use the jump box to complete an elevated HSPU on their knees or feet.

* Demonstrate how to get up on the wall without losing balance. Show how to use a spotter to assist an athlete up on the wall.


Double Unders
Sit Ups

Cardio Heavy and work on shoulder stabilization with the DU, Mid line support with the sit ups.