- Warmup
- :30 Seconds
- Easy Bike
- Bodyweight Good Mornings
- :20 Seconds
- Medium Bike
- Active Spidermans
- :15 Seconds
- Fast Bike
- Air Squats
-
- Barbell Warmup
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Press
- 5 Stiff-Legged Deadlifts
- 5 Front Squats
- Mobility
- Wrist stretch
- Box supported ankle stretch
- Movement review
- Rehearsal
- 1 Round
- Performed with 1st weight
- 4 Box Jump Overs
- 4 Calorie Bike
- 4 Power Cleans
- 1 Round
- WOD “Come Clean”
- AMRAP 3:
- 24 Box Jump Overs (24/20)
- 18/12 Calorie Bike
- Max Power Cleans (115/80)
- rest 3 minutes
- AMRAP 3:
- 21 Box Jump Overs (24/20)
- 15/10 Calorie Bike
- Max Power Cleans (135/95)
- rest 3 minutes
- AMRAP 3:
- 18 Box Jump Overs (24/20)
- 12/9 Calorie Bike
- Max Power Cleans (155/105)
- rest 3 minutes
- AMRAP 3:
- 15 Box Jump Overs (24/20)
- 10/7 Calorie Bike
- Max Power Cleans (185/135)
- AMRAP 3:
- Mobility
- Banded hip in extension
- Banded front rack