asimon Got double unders? This WOD could be your breakthrough WOD!


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

1. Barbell shoulder smash (Int. Rotation) 2min/side

2. 3 rounds with empty bar of: 3 clean deadlifts, 3 clean pulls, 3 clean high pulls, 3 muscle cleans, 3 power cleans

3. Power cleans

  • 5-5-5-3-3-3

Muscle or power cleans as appropriate. Six sets to work your way up to your heaviest triple of the day.


4. “Milkshake”

EMOM 10:

  • 5 Thrusters
  • With time remaining in minute, max double-unders


Score is total double-unders.


LIII: thrusters @ 155/108lbs

LII: thrusters @ 115/83lbs or as appropriate (if you know your 1RM, use 60%)

LI: 6 x 5 thrusters not for time, one minute double-under practice after each set.

5. Cash Out:

3 rnds NFT:

  • bicep curls x 10 @ 2121 (both arms at the same time )
  • glute bridges x7 @2121

Have fun!