Monday July 13, 2026

Warmup

1:30 bike or row

10 wallball cleans

10 Russian twists

10/side wallball wood chops https://www.instagram.com/reel/DO883KnEZiT/

10 dead bugs with wallball

10 plank elbow to hands https://www.youtube.com/watch?v=mLI-U6G6_zQ

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

Barbell warmup

10 elbow rotation

5 shrugs

5 high pulls

5 tall cleans

5 power cleans

Skill/Strength

Power Clean

Work up to something a bit heavier than your heaviest working weight for the WOD

WOD

AMRAP 5:

10/8 cal row or bike

10 pushups

3 power cleans

Rest 5 minutes

AMRAP 5:

15/12 cals

10 pushups

6 power cleans

Rest 5 minutes

AMRAP 5:

20/16 cals

10 pushups

9 power cleans

Your score is the total reps accomplished.

F:  light barbell or dumbbell hang power cleans; box pushups

P1:  155/105 (round 1); 135/95 (round 2); 115/75 (round 3)

P.15:  135/95; 115/75; 95/65

P2:  115/75; 95/65; 75/55

C:  185/125; 155/105; 135/95; 5 handstand pushups (round 1); 10 dips (round 2); 15 deficit pushups (round 3)

Modify C by reducing reps (e.g., 3 HSPU > 6 dips > 12 pushups)