Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!


Complete 2 rounds NOT for time of:

  • Row 500m
  • 15 GHD Sit Up
  • 10 Pull-Ups
  • 15 Back Extensions


Complete 5 rounds for time of:

  • 10 Toes To Bar
  • 5 Shoulder To Overhead (225/185lbs)


Deficit Deadlift (Standing On 3’’ Platform Or Plate) 2-2-2-2-2-2


7 rounds for time of:

  • 10 Reps Sumo Deadlift High Pull (95/65lbs)
  • 10 Reps Ring Dips