We will be doing the WOD and Front Squat STRENGTH in class today.


150 Wall Balls (20/14)

300 Double Unders *Scale to 450 Singles

30 Muscle Ups. *Scale to 30 Burpee Pullups

*Partition as desired. ***Rx+ Competitor: Complete as a Chipper straight through

  • Target Time: 13-15 minutes
  • Time Cap: 20 minutes
  • This workout is about strategy and building into a sustainable pace from the beginning.
  • How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.
  • Wall Balls: Everyone loves starting workouts off with Karen!! Time can be made up here but the workout cannot be won. A good strategy is to aim for 1-2 minutes off of your PR Karen time as a guide.
  • Double Unders: Smooth is fast on these. Keep the heart rate down and take shorter breaks than anywhere else in the workout.
  • Muscle Ups: Your ability to work through these fatigued is key and will be tested here. Don’t get sloppy. After the first set, settle into sets you can hold onto the entire time even if its only 2-3.


Perform 10 singles within 80-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

#Clean & Jerk:
Perform 10 singles within 80-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

#Front Squat:
– Establish a 5 RM for the day.

* Rest as needed between sets *


Shoulder Press 7 sets of 7

Handstand Pushups 5 sets: 9 strict reps + 9 kipping reps

Seated Single Arm DB Press 4 sets: 10 reps (each side)

GHD Hip Raise 5 sets: 20 reps; unloaded or holding a plate or DB

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