Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Ten minutes of handstand practice


2. Five minutes deliberate practice of the shoulder-to-overhead movement of your choice: press, push press, push jerk, split jerk

3. Overhead Complex Press 1-1-1-1-1 Push press 1-1-1-1-1 Push jerk 1-1-1-1-1

Go up in weight every set. Start each new movement with the heaviest rep of the last. If you shouldn't push jerk, work up to your heaviest push press, then take 85% of that number and do five more reps. How do you know if you should push jerk? If you don't have the shoulder flexibility to do a clean grip, partial overhead squat, don't push jerk. (20 minutes)


4. “Mr Amundson”

  • Tabata wallballs
  • AMRAP 4 Muscle-ups
  • Tabata Double-unders

Score is sum of total MU and lowest reps of each wallballs and double-unders.

LIII: as rx’d

LII: sub pull-ups for muscle-ups

LI: 4 x 10 wallballs, 4 x 10 ring rows, 4 minutes double-under practice


And!! ...



AMRAP 3 min Air Squat AMRAP 1 min Ring Row AMRAP 2 min Air Squat AMRAP 1 min Ring Row AMRAP 1 min Air Squat AMRAP 1 min Ring Row

Movement standards:

Squat - Full depth and full hip opening at the top of each squat Ring Row - Full extension of the arms. No bouncing out of the bottom of your ring row

You can complete this WOD at any point during our open gym times. You have until next Thursday to complete this WOD. Make sure you either pair up with someone or organize a group WOD session in order to get your workout judged.

Record results to track overall progress!