Hip Clean 8 minute EMOM

Jump Weight Every 2 minutes

Male Rx: 195/215/235/255

Female Rx: 120/130/150/160

Male Scaled: 105/125/145/165

Female Scaled: 65/75/85/95


4 rounds for time

25 wall balls

25 Foot Handstand Walk / 4 Around the Box Pike Walks

Run 400 meters

16 minute cap


3 minutes Max Effort Toes to Bar

Accessory Gains (To be done independently outside of class)

4 rounds

8/leg single leg KB deadlift

30 second Overhead KB Carry

AHAFA (as heavy as form allows) on both movements