Sams Birthday WOD

Strict Press 5-5-5
Push Press 3-3-3
Split Jerk 1-1-1

Build up in weight across all 9 sets.


26 minute amrap:

100 Double Unders
10 Power Cleans 60/40k
10 Push Press 60/40k
10 Front Squats 60/40k
10 Muscle ups

Finisher: Bumps for Sam. If you deadlifted yesterday sit this one out.

Deadlift & Chipper

Deadlift 5-5-5-5-5

Perform set of max push ups between sets. Go for a standard you can get at least 10 reps.

Pairs Throwdown:

100 Wall Balls
80 Box Jumps
60 Burpees
40 Toes to bar
20 Clean & Jerks 60/40k
Run 400m in relay.

If your individual, no friends 😉

45 Wall Balls
35 Box Jumps
30 Burpees
20 Toes to bar
15 Clean & Jerks 60/40k
Run 400m

Finisher: Handstand practice

Nasty Girls

Power Clean 3-3-3-3-3

Build a 3rm. Reset at bottom each rep

‘Nasty Girls’

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 60/40k

Sub Pull ups or ring rows for Muscle ups x3


3 rounds: 1 minute plank, 20 sit ups

Bodyweight & Core

10 minute EMOM:

Strict C2B Pull ups – 5-10 reps on the minute.

10 minute EMOM:

Strict Ring Dips – 5-10 reps on the minute

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Finisher: Overhead plate carry – max distance before putting it down. Suggested Men 20k. Ladies 10k.

Back Squats & FTD Qualifier

Back Squats 5-5-5-5-5

5 sets of 5 reps at same weight.

FTD Qualifier 1:

For time:

50 Double Unders
40 Toes to bar
30 Snatch 35/20k
20 Overhead Squat 35/20k


100 Single Unders
40 Knee Raises
30 GTOH 30/20k
20 Goblet Squats 24/16k


Tabata Mash up – 16 x 20 secs on 10 secs off. A: Tommies. B: Sit ups

Become the most awesome version of you.