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!

We have also added a new specialty called “CORE WORK” at the end of each work out.

WARMUP

Complete 2 rounds of:

• Run 400 Meters
• 15 Lunges
• 15 Wall Ball Shots
• 15 Ball Slams

SKILL

Bar Muscle-up Kipping Complex

• Complete 5 Sets Of:
• 1 Kipping Swing
• 2 Pull-Ups
• 3 Chest To Bar Pull-Up
• 4 Bar Muscle Up
• Rest 90 Sec Between Sets

STRENGTH

Front Squat With A 3 Second Pause At The Bottom 1-1-1-1-1 @85-90%
Then 6 Sets Of…

*1 Clean Pull+ 1 Full Squat Clean For Max Load

*WOD:

“DT”

• Complete 5 Rounds For Time Of:
• 12 Deadlifts (155/110lbs)
• 9 Hang Power Cleans (155/110lbs)
• 6 Push Jerks (155/110lbs)

CORE WORK

50 Good Mornings With An Empty 45lb Barbell (Slow And Smooth)