WOD:
On a 2:00 clock:
20 alternating DB hang clean to overheads (35/50 lb)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
– 1 shuttle run is 25 ft down and back.
Intermediate:
On a 2:00 clock:
20 alternating DB hang clean to overheads (20/35 lb)
5 shuttle runs
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups
– 1 shuttle run is 25 ft down and back.
Beginner:
5 sets of:
On a 2:00 clock:
10 alternating DB hang clean to overheads (10/15 lb)
3 shuttle runs
10 ring rows
2:00 rest
– 1 shuttle run is 25 ft down and back.
Home Workout:
On a 2:00 clock:
20 alternating dumbbell hang clean-to-overheads (35/50 lb)
5 shuttle runs
Max burpees
2:00 rest
On a 2:00 clock:
16 alternating dumbbell hang clean-to-overheads
5 shuttle runs
Max burpees
2:00 rest
On a 2:00 clock:
12 alternating dumbbell hang clean-to-overheads
5 shuttle runs
Max burpees
2:00 rest
On a 2:00 clock:
8 alternating dumbbell hang clean-to-overheads
5 shuttle runs
Max burpees
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean-to-overheads
5 shuttle runs
Max burpees
– 1 shuttle run is 25 ft down and back.
Movement scaling options:
DB hang clean to overheReps, machine substitution,8/10 calories on any machine (about a 30-second sprint)ad: Load, dumbbell hang clean (overhead limitation), dumbbell or kettlebell swing
Shuttle run:
Bar muscle up: Jumping bar muscle-up, banded bar muscle-up, chest-to-bar pull-up, chin-over-bar pull-up, low-ring muscle-up transitions
Post-Workout Skill Work:
Accumulate:
30 GHD or partner glute-hamstring raises