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:
  • 15 Jumping Jacks
  • 15 Mountain Climbers
  • 15 Jumping Squats


Ring Muscle-Up Swing Complex

Complete 4 Sets Of…

  • 2 Swings On The Rings (Keep The Body Long) + 3 Muscle Ups (Focus On Aggressive Scooping Leg Swing On Rise And Return)
  • Then…
  • Split Stance Barbell Press (Bottom Of The Split Jerk) 5×3 Reps


*1 Push Press+1 Push Jerk+ 1 Split Jerk For Max Load X Five Sets


Complete For time:


3 x 10 Strict Toes To Bar