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!

WARMUP

• 30 Air Squats
• 20 PVC Pass Throughs
• 30 Overhead Squats

SKILL

Complete 5 Rounds for Time of:

• 3 Bar Muscle Ups
• 6 Power Snatch (135/95lbs)
• 9 Burpees

STRENGTH

• Push Press 2-2-2-2-2-2
• Weighted Dips 3-2-2-1-1-1-1-1-1

WOD

“Sham”

Complete 7 Rounds For Time Of:

• 11 Bodyweight Deadlifts
• 100 Meter Sprint