Thursday 05/28/2026

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Accessory 
Gymnastics (Rope Climb)
**Warm-up/Teaching Time (all levels):**
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps
**Level 1:**
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts
**Level 2:**
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets
**Level 3:**
8 min AMRAP:
1-2-3... Rope Climb
5-10-15… Box Jumps (24/20)
50' Farmers Carry @ 50/35lbs
(KG conv: 22.5/15)

WOD
"Uncle Sam's Slam"
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
*Score is the slowest set

Wednesday 05/27/2026

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Strength 
Clean & Jerk 1x1
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9. 
*If form looks good and you're feeling it, then build to a 1RM
The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.

WOD
"The Liberty Lift"
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead 115#/75#
10 Front Rack Step Back Lunges 115#/75#