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.


Complete 2 rounds of:


Bar Muscle-up Kipping Complex


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




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