Friday, 27 August WOD


  • 2:00 Row or Ski
  • 5 Inverted Rows
  • 10 Hollow Rocks
  • 5 Strict Press (light DB each side)
  • –then–
  • 2 Rounds
    • 10 Single Arm Clean and Press (light) (5 each arm)
    • 10 Kip Swings + 5 Strict Pull Ups
  • –then– Barbell Warm Up (empty BB) 2 Sets
    • 9 Deadlifts
    • 6 Hip Power Cleans
    • 3 Hang Power Cleans


  • 5 rounds for quality of:
    • 3 Hang Power Cleans, pick load
    • 3 Box Jumps
    • Rest 2 mins

Work up in weight each set, use a challenging but doable height for the box jumps.


  • Every 1 min for 10 mins do:
    • 3 Shoulder-to-Overheads, 185/125 lbs
    • 9 Chest-to-bar Pull-ups

This is a challenging emom, make sure you have at least 20 seconds of rest each minute so scale reps and load accordingly. Scaling Options: Scale the STOH weight in order to keep them unbroken. Scale to regular pull ups or Jumping Pull Ups if needed. I would not recommend a band for today’s workout since it takes a while to get in and out of the band. Make sure to keep the pull ups unbroken or no more than 1 quick break!


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