- 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
- :20 Seconds
- 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
- 1 Round
- WOD “Downpour”
- 3 Rounds:
- 500 Meter Row
- 12 Power Cleans (155/105)
- 50 Double Unders
- 3 Rounds:
- Mobility
- Standing calf stretch
- Banded hip in extension