Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

  • Michele Vieux


    W1 – Spend 5-10 minutes on your problem areas.

    W2 – Mobilize: ankles, hips, lats, thoracic. Here are some ideas:

    How to Get a Better Rack

    T-Spine Mobility Tools

    Improve Your Ankle Mobility

    Sit All Day? Try This Before You Workout

    Try Some Squat Therapy To Improve Position & Focus

    W3 – Your choice:

    Barbell Complex x 3 rounds with empty barbell:
    1 Deadlift
    1 Hang Power Clean
    1 Front Squat
    1 Push Press


    Fun with Furniture Sliders! You can buy the on Amazon! Here’s a super long link to the ones I have:


    Fun With Furniture Sliders: The Lunge Matrix

    Fun With Furniture Sliders: AG Walks

    Fun With Furniture Sliders: Inchworms

    Fun With Furniture Sliders: Mountain Climbers

    Fun With Furniture Sliders: V-Outs

    Fun With Furniture Sliders: Hamstring Curls

    PART A.
    Lower reps means more weight! Let’s see what you guys can do with this today! #gainz!

    PART B.
    Strategize on this. Use a weight that you can handle for at least 2-3 rounds through the complex on the first try.

    You will have to put the barbell down at some point unless you are superhuman so be smart about when you do it ie. not in the middle of the round, if possible, so you don’t have to repeat movements.

    You can also find secret rest places. For example, after the push press, rest the bar on the back of your shoulders for a few seconds if you need a quick break but don’t want to have to do burpees.

    Deadlifts should be touch and go, otherwise you are resting the bar on the ground. ☺ Each movement must be segmented as a separate movement. So you are not allowed to do a full squat clean to cover the deadlift, hang power clean and front squats in one movement.

    Focus on technique! For the deadlift, I highly recommend doing a clean deadlift so you can practice your pull from the floor. This means your hips will be lower in the set-up like when you clean versus higher like when you do a traditional deadlift. The hang power clean can be taken from the high hang or above the knee – your choice. But either way, hit your positions and move your feet! The feet should be under your hips on the deadlift, the clean and the push press (jerk is ok too) and under your shoulders on the squat. So you will be moving them back and forth – take time in between movements to make sure you do this and are in the proper positions with the front rack as well.

    When you do the burpees, this is also your “rest” from the barbell complex so don’t get too crazy with them. You don’t want them to elevate your heart rate anymore than possible. Take them at a steady pace but not a sprint.

    I love me a good barbell complex!

  • James Dalton

    Morning all, had to be in work early so no time for B, shame as it looks super awful 😉

    A. Up to 95kg. 2.5kg heavier than i got for my heavy 3 a few weeks ago, but expected it to be a little more – lower back felt a little tight too.

    Had no problem getting it out of the bottom after the 2 secs pause, i was closer to failure at the ‘sticking point’ right around 80% of the way up – how can i address this? Rack pulls? 😀

    • Michele Vieux

      Dead stop front squats! You can set the bar to your sticking position and start your lift (up) from there.

  • Philippe Barraud

    A 185,200,215,225,235,245
    B 22 rep

  • Mani Sadegh

    A. Up to 92.5kg
    B. 20 (or 24) rounds with 35kg – lost count of rounds…

    Anyone seeing stars at the top/bottom of these squats – happened on max 1RM deadlift a couple of weeks ago, first I heard some kind of white noise and I thought my headphone was wrong and when I dropped the bar my vision got all blurry and my hands and legs had these funny spasms – took me at least a couple of minutes to recover

    • Janelle Hudgin Winston

      Uhm, that sounds like a blood sugar problem. What is your food intake like before a WOD?

      • Mani Sadegh

        Breakfast about 4 hours before workout usually consisting of a toast of wholemeal bread (homemade) with some cream cheese and salmon and a handful of nuts

        I also have a shake during workout

        I noticed it only happens on max efforts on DL and squats

        • Janelle Hudgin Winston

          Then my next thought is have you checked your blood iron levels? When I was severely enemic I saw spots and my heart would go nuts when exerting.

  • Jay Pennypacker (M/55)

    Still playing catch-up and worked out this morning, but I am not a morning person ….
    April 24 modified:
    Five push press-95#
    10 thrusters-80#
    200 m run = 4 rounds
    Six minute rest
    40 double unders
    20 hand release push-ups
    10 pull ups = 2 rounds
    Rest six minutes
    16 box jumps-20”
    12 toes to bar
    8 ring dips = 2 rounds +17 wraps

    Will try to get today’s workout in this evening it looks awesome

    • Wes in Denver

      Great work! Morning crew is a unique bunch 😉

  • Michael Brown


    16 reps, felt it.

  • Chris M.

    A. Pause Front Squats 32X1 (OT3M)
    215, 225, 235, 245, 255, 265
    B. As Rx (w/ very slow burpees):
    11 | 10 | 9 | 8 (38 sets | 20 burpees)
    … finished the burpees on the last set didn’t get back to the bar …

  • Mike W.

    Active recovery day for me today:

    Yoga (ROMWOD)

    Looking forward to hitting this one hard tomorrow.

    Crush it, everybody!

    • Wes in Denver

      Recovery is HUGE

  • Wes in Denver

    A) 185/205/215/225/225/235
    B) 27 rounds plus front squat
    Sets @ 5-4-5-4-4-4-1+FS
    – 6 sets for 30 total burpees
    – could have gone bigger sets, letting left forearm get a break.

    • Michael Fontana, 40, 183

      Nice work, that is some strength on the front squat.

  • MROD

    A. 225/245/250/250/250 at tempo w pause. Yeesh coming out of the hole was brutal.

    B. Legs and back felt smoked so a rather flaccid 7/7/5/5 = 24. Rx

  • jorge gonzalez

    rest day today, been thinking about using it to get either a yoga class or something mobility related in; used to do some light running but I think it’s getting counter productive

  • Joey Maltais

    Looks like an interesting part B! Have fun with it people!

    • Candy Olkey

      It was super fun!! You MUST give it a go when you get back home!

  • Joe

    80/90/100/102.5/105/110 kgs

    All comfortable

    Got this metcon all kinds of wrong.

    11/5/6/6/10 = 38 reps @ rx.

    Really disappointed. First round I took really steady and took like 2 minutes and just smoked me, should of hit it harder at the start. Would love to do this one again in 6/8 weeks.

    • Wes in Denver

      I’d agree about doing this again and just ripping it.

  • Michael Yokim

    A) 185/205/225/235/245/265
    Had no clue where to start. Surprised myself & should’ve started heavier

    B) found out this was all about pacing & I had none…. so it screwed me
    8/5/3/3/3/1 = 23

    Hurt a lot more than I thought.

    C) wrapped up with some core
    3 sets
    10 windmills
    60 sec rest

    • Mike Slagle

      Great work!

    • Wes in Denver

      Oh yes. The old pacing trick. She bites us in the butt sometimes.

  • Michael Yokim

    To make sure I scored it right. How is B scored?
    Is it 1 movement = 1
    Or 1 complete round = 1
    For example if I did 1 dead lift, 1 hang power clean, 1 front squat, 1 push press does that equal 1 or 4?

    • Mike Slagle

      I’d count it as 1 and note partial rounds. It looks right to me.

      • Michael Yokim

        That’s what I thought but wanted to make sure. Thanks for your help!

    • Michele Vieux

      1 complete round = 1

      • Michael Yokim


  • Mike Slagle

    Rest day and time in the sunshine!

    • Janelle Hudgin Winston

      That’s what I wanted to do but I took a rest day yesterday and it’s not sunny. 🤷🏼‍♀️

  • Michal

    After another week of doing_many_things_but_no_crossfit_at_all ;-P

    A. Failed on second rep with 110 kgs. 60->70->80->90->100->110
    B. 35 rounds + 35 burpees.

    • Wes in Denver

      Solid rounds!

    • Janelle Hudgin Winston


    • Candy Olkey

      That’s some awesome work Michal…would never have guessed you took a week away!

  • ColoradoLivin

    Did part A from yesterday and part B from today.

    A.) snatch x 3 up to 110 pounds

    B.) done at 95 pounds. 23 rounds even.I Believe I did 30 Burpee‘s

    • Candy Olkey

      I have a rule for myself…If I lose count on something I have to start it all over. Better believe I keep a piece of chalk next to me and make hash marks. Great job Ryan!

  • Michael Fontana, 40, 183

    Feeling good and getting back. Calf felt strong today.
    A. 135/135/145/155/165/175
    B. 26 rounds, 10/5/5/3/3 – the first 10 rounds, basically almost 5 minutes felt like an eternity. My forearms were on fire.

  • Janelle Hudgin Winston

    A. 105, 115, 125, 135, 140, 145
    BMU inbetween all sets. 2 – 3 reps. Used progressively smaller bands each round. Trying to fix my chicken wing. Last round was 2 unassisted BMU but then I tore my hand. Grrr!

    B. Uhg!
    31 rounds.
    30 burpees. Sets of five.
    Had to use the resting on my shoulders trick many times!

    • Mike Slagle

      Good work. Take care of your hands!

      • Janelle Hudgin Winston

        Thanks Mike. I was really irritated at myself because I felt it start and told myself to quit. Then did 1 more and attempted another. That’s when it tore. Stupid! 🤦‍♀️

    • Wes in Denver

      Big numbers! When I was “tuning” my BMU, a small and simple trick was to think of pulling with both arms equally/evenly through the whole pull and don’t favor one side.

      • Janelle Hudgin Winston

        Exactly! I am having to retrain myself to think of it as a lever instead of a chest to bar.

    • Michael Fontana, 40, 183

      31 rounds is impressive, did the resting on shoulders too, it helped at the beginning. Well done.

    • Candy Olkey

      I had to do the resting on shoulders and the resting at the top of the DL. Nice work Janelle!

  • Jared Smith

    Quads and shoulders are just absolutely dead today. Decided to work some chest, arms, and core, and do some lower bodybody ac recovery.

    A: Every 3 minutes for 12 minutes: 10 DB curls @ 45#, then 10 diamond pushups


    Every 3 minutes for 12 minutes: 10 DB flies @ 30#, then 10 bend over rows @ 100#

    B: 20 minutes bike @ easy pace

    C: 100 hollow body rocks, 100 dead bugs, 100 side crunches

  • Trion Horgan

    A. Up to 225 @tempo which matches my regular 2RM.

    B. Rx’d 23+25 burpees. Went 5/5/5/3/2/3. That was all grip. Wow

    • Janelle Hudgin Winston

      I did a couple warm up rounds and was like “uh oh forearms hurt already. 😬”. Impressive squats!

    • Michael Fontana, 40, 183

      Nice on the squats and 23 reps is impressive. Yep, grip was done today.

  • Nathan

    A. 225, 255, 275, 295 1&1, 295 1&1; out of time had to finish at home.
    B. 30 rounds a good bit of standing around after each set of burpees…
    I actually felt like I was hitting my stride as time ran out… Perhaps I should have broken this up a little differently out of the gate
    C. Therapy: yoke walks
    2x45m @ 365
    2x45m @ 455
    2x45m @ 365
    2x45m @ 455

    • Teddy

      Gettin’ YOKED.

    • Candy Olkey

      I felt the same way my last 3 or so rounds…Great work as always Nathan!!

  • JT

    A. Pause front squats 6×2: 245,255,265,275,280,285(1)
    B. Rx 36 rounds.

    • Ryan Bliss

      Wow! Awesome work, JT.

  • Luke Tipton

    B. 34 rounds + 24 burpees

    • Janelle Hudgin Winston


  • Shaun Gross

    Did Wednesdays snatches first. 5 sets of triples on 80kg. Technique was good up to the last 2 reps of the final set which were a bit forward.

    A. 100kg,110kg,115kg,120kg,125kg,130kg at tempo. Necessity really felt that good tbh.

    B. 30 rounds, sets of 6 the whole way. First 2 sets were all good, then my grip went. Should’ve pushed for more on the first few rounds. Well done to the guys in the mid to high 30s!

    • Candy Olkey

      I interpreted it the same way Shaun…but I almost felt like that made it a little easier to get an extra breath in here and there. Great work today!

  • Israel Sanchez

    A: 70kg, 80kg, 90kg, 100kg, 110kg, 110kg. Target was 120kg but technique starts to broke at 110kg, so better work in good execution.

    B: 33 rounds Rx: 10, 5, 5, 5, 3 (drop the bar!! my grip died literally), 4, 1

    First i thought cluster was allowed (as this complex looks like a decomposition of the movement), isn’t it?

  • Mike W.

    A: 155/175/185/195/200/205 (205 was my previous FS max!)

    B: scaled to 95#… 22 rounds (with 20 burpees). Happy with the effort. Learned I needed to manage my rest periods better.

    • Joey Maltais

      Congrats on the improvement!!

    • Candy Olkey

      Congrats on the PR Mike…that 1 RM will be going up!

  • Bjorn Brickell

    A: Went to 80kg
    Short on time so I did the squats every two minutes, short rest made this real hard though!

    About 1 min rest after the squats, just enough time to reload the bar….. then started part B

    B: no warm up, no priming movements, had to just get moving…

    Rx – got 28 rounds (quite happy with that)

    20 burpees

    All up the session took 28 minutes from walking in the gym door to walking out. Speed session haha

  • Bryan

    A. Bryan – 135# x 2, 140# x 2, 145# x 2.
    B. Bryan – 24 rounds.