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1) Tabata Row

2) Kipping on Rings & Toes to Ring Practice

3) Front Squat Bar Warm-Up

4) Barbell Quad/Adductor/Calf Smash

STRENGTH: Front Squat, 5RM of the day; start @ 50% & use 5-7 sets to build up to a 5RM (shoot for around 70-75%)


1) Lat Smash & T-Spine Extensions

2) Banded Front Rack, Pec & Lat Stretch

3) High Glute Smash

4) Glute, Hamstring, IT Band & Calf Stretch with Box

PARTNER WOD: Perform the following for time using a partner:

  • Start with a 150/125/100 calorie Row as a team (M/M, F/M, F/F)

P1: Rows - Switch every 25 cals

P2: ME, Toes to Rings

  • 40 Synchronized Alternating DB Snatches (20 reps R/L, 50/35, Must alternate at the floor)

  • 30 Synch. Box Jumps or Step-Ups (24/20”)

  • 20 Synch. Plate Burpees (jump onto 45lb plate)

**SCORE is total time + total reps accumulated for Toes to Rings


1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Back Extensions, accumulate 50 reps in as few sets as possible

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility

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