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Skill Work Warm-up

Bar Muscle Ups

Progressions and Scaling Options: Kip Swings (increasing height), Chest to Bar, Belly Button to Bar, Jumping Bar Muscle Ups

Advanced Options: Strict Bar MU, Regular Bar MU Volume Practice (E.g. an EMOM with a set number of reps)

Mobility Recommendation: Dragon Pose 2:00/side


5 RFT: 25 Wall Balls (20/14), 75′ Walking Lunge hugging the medicine ball, 15 DB Push Press (50/35)

This piece is designed to take 15-20 minutes total, so scale accordingly. The wall balls should never exceed 3 sets in any of the 5 rounds. Push presses should be 2 sets at most. If you can’t stay in control during the lunges, drop the medicine ball and focus on quality steps. These movements intentionally interfere with each other, so you are probably better off over-scaling than under-scaling them.

Extra (Before/After Class): Endurance

Row 24 Min – consistent pace, no kick at finish; record total distance or cals; may sub for AB or run



Warm Up

2 Rounds: 10 Power Position Squat Snatches, 10 Kip Swings + 5 Kipping Pull Ups

Mobility Recommendation: Shoulder Floss 2:00/side


Squat Snatch: 3-3-3-3-3 (5×3) – drop and reset between reps

We are looking for moderate weight on these triples. The goal of this to practice the skill of weightlifting at reasonable weights. This is not a 3RM day.


For Time: 15 Power Snatch (95/65), 30 Chest to Bar Pull Ups, 15 Power Snatch (95/65)

Time domain for this quick piece should be sub 6 minutes. Power Snatches should be done in 2 sets or less at the start and at the end. Pull ups should not take more than 3 minutes. We want this to be a burner.

Extra (Before/After Class): Max Aerobic Power

12 Rounds: Row 1:45, Rest 1:00 Min – record distance or cals each interval; may sub for AB or run