• Warmup
  • :20 Seconds
    • Jumping Jacks
    • Knuckle Drags
    • Walkouts
    • Active Samson
    • Active Spidermans
    • Air Squats
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
• Mobility
  • Wrist stretch
  • Front rack stretch
• Movement review
• Rehearsal
  • 1 Round
    • 100 Meter Row
    • 5 Power Cleans (Lighter Weight)
    • 10 Double Unders
  • 1 Round
    • 100 Meter Row
    • 5 Power Cleans (Workout Weight)
    • 10 Double Unders
• WOD “Downpour”
  • 3 Rounds:
    • 500 Meter Row
    • 12 Power Cleans (155/105)
    • 50 Double Unders
• Mobility
  • Standing calf stretch
  • Banded hip in extension