“Everyone hears things, but not everyone listens”
Primer: 30s of each
Dead Hang | Lizard Pose (30s each side) | Walk Outs
Scap Pull ups | Sampson Stretch | Tempo Push Ups
Scap Pull Ups | Lunges | Pike Push Ups
Hold Above Bar | Jumping Squats | HS Hold
Barbell Warm up – 3-4 Rounds of Complex
Strength: 7x On the 1:30 – 3 Position Clean
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)
(start at 50% – climb to around 70%)
WOD: “Humpty Dumpty” 3 Rounds For Time:
10 Strict Pull Ups
20 Double KB Front Rack Lunges @ 53/35
10 Strict HSPU
100 Ft Farmers Carry @ 70/53
*18 Min Time Cap
Performance: RX
Fitness: 20s Hold Above Bar | Lunges @ 35/18 | Piked Push Ups | Farmers Carry @53/35