Every 2 minutes, for 16 minutes (8 sets):
Clean + 2 Front Squats @ 85% of your 1-RM Clean

Five sets for max reps of:
30 seconds of Ground to Overhead (185/135 lbs)
Rest 60 seconds

Complete as many rounds and reps as possible in 14 minutes of:
100 Double-Unders
30 Alternating Dumbbell Snatches (50/35 lbs)
7 Muscle-Ups

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Alternating Single Leg V-Up x 10 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 10 reps

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Hand Plank Shoulder Circles x 20 reps (10 reps each direction)

  • Ingmar Krähling

    Done @ 115

    Done with 85
    1. 6
    2. 6
    3. 6
    4. 6
    5. 6

    Done Rx 3 rounds + 100 DU

    –> finally can get my first 4 muscleups in each round with a high catch!



    • Tino Marini

      Great job on your muscle-ups Ingmar!

  • Ezequiel Gonçalves

    A- done 102,5kg
    C-2 rounds +5 MU
    D- done
    E- done

  • ryan sunshine

    A 295
    B. 5-3-3-3-3
    Hands super tender so took it easy. Felt like they were going to tear.

    C. 4+23

    Tripped a lot on dubs today. Can’t have that happen.

    D .done

    • Tino Marini

      Where have you been Sunshine?!

      • ryan sunshine

        Trying to get everything with this new job sorted out.

  • Joaky

    A) Dead lift + squat clean + 2 Front squats
    1-6 sets 80kg
    7-8 sets 85kg

    B) Power Clean 60kg 8/8/8/8/9 reps

    C) Changed MU by strict pull ups (I don’t have any bar to do MU)
    Dumbbell 18kg
    3 Rounds completed

    D) Done
    E) Done

    I’ve felt good the piramidal after 9 months with an injury

    • Tino Marini

      Great to see you’re feeling better!

  • Bronco

    Feelin tired

    • Tino Marini

      Basically a double session!

      But it means technically you get two rest days 🙂

  • Tomas Trupia

    B. 4-4-4-4-4
    C. 3+116

  • Anthony Oriotti

    A. Done @95kgs (85%) no belt felt much better than last week

    B. 3/3/4/3+fail/3

    C. 22kgs DB
    3 rounds + 97reps

    D. Done
    E. Done

  • Jessica U

    A) 170. These felt great today
    B) need some work here 😬. 5,4,5,4,4
    C) subbed 20 burpees for DU and bar MU for ring. 2+ 45 (25 DB snatch)
    D) done
    E) done

    Do you have a recommendation regarding dextrin vs food and glutamine post workout? Considering dextrin, and I’ve used it before but I’m a huge fan of food for the other benefits it has to your body. Just curious and considering this.

    Thanks so much!! Hope your day is great!

    • Tino Marini

      Personally I would go dextrin then a meal around an hour later. It should replenish your glycogen stores faster

      • Jessica U

        Ok cool thanks Tino!

  • Bobby

    Taking it easy today right glute hurts a little and have wza coming up

    A. Worked some hang power clean testing wrist out
    C. RX 3+115 Reps
    Will do D and E later

    • Tino Marini

      Good luck this weekend!

      • Bobby

        Thanks tino!

  • Penny Weinberger

    Sat today out and relaxed all morning instead – neck is still sore and don’t have any range of movement so would be just plain stupid. Plus feel I need the rest – 8 weeks of added gymnastics may have got me my first ever muscle up, but felt tired last few days so resting and ready to hit it hard and fresh again Friday!

    • Tino Marini

      Hopefully you will be ready to rock come Friday!

      • Penny Weinberger


  • Seb Benisty

    A/done @95kg
    Done 5/4/4/3/4 reps RX
    Happy with that
    2 full rounds and 25 dB snatch in the 3rd round (399 reps RX)
    Ouch!! Snatches and ring muscle ups felt hard after yesterday pecs/triceps and shoulders felt like have a trip in a spaghetti machine 🤣🤣
    Thanks again… enjoy your rest day…
    see you Friday…

    • Anthony Oriotti

      Like the image of the spaghetti machine ahah 😂

    • Tino Marini

      Hahah rest those spaghetti arms 🙂

  • Kevin Boughari

    Feel tired no leg no shouldder

    A) 115 .. Feel like a max each set 😂😂😂
    B) 6/6/5/6/6

    Wod : 3+130 rx all mu ub. Db snatch ub too just mistake in du

    Abdos done

    Time To rest !!!

    Wod is cool !

    Have a good day

  • Gabe Colon

    A. all done at 300
    B. 7-6-5-5-6
    C. 2+139 shooting for 3… one of those dubs days
    D. core work done

    • John Foster

      That is 3 Rounds boss! 3 + 2!

      • Gabe Colon

        Ha, good looks! but I wish, my bad that was a typo. 129 not 139

  • Wilson Hopkins (45-49)

    A. All at 260
    C. 3rnds + 130 reps
    D. Done
    E. Done

  • John Foster

    A) Clean = 255lbs x 1 x 8. Legs were shot. No front squats today.

    B) Ground to Overhead = 185lbs x 4 / 5 / 5 / 5 / 5. First set all singles. Second set and last set did 2 TNG. Third and fourth set did 3 TNG. Felt good.

    C) AMRAP 14 = 2 Rounds + 131 Reps. 405 Reps RX. Felt really good. DU fell apart a bit on the last set.

    D) Single Leg V Ups = 10 x 4.
    Cross Body Knees to Elbows = 10 x 4.

  • Ivan KO

    A. Done @220
    B. 10/8/8/8/8
    C. I did a 7 min Amrap (2r + 23Du) then I realized it was 14 min so I re-did it (3Roubds + 56DU) I know it was stupid to re-did it so I need to know does it affect a lot my progress?? 😕

  • Dijar Ismail

    A – Done @110kg
    B – 7/5/5/5/5
    C – 3 rounds + 126 reps
    My shoulders,, wow! maybe all the work yesterday
    D – Done

  • Lacy Baumgart

    A. 180 felt good
    B. 7 (unbroken)/6/7/6/7 I did all other sets with a drop and quick reset
    C. 3 rounds + 96 DU that last set of du was a mess

  • Gebriel Rutensköld

    A. PC to box FSQ.
    B. 5/5/5/5/6.
    C. 4+109(657).
    D. Done.
    E. Done.

  • Lars Dyrmose Lund Kristensen

    A. 120kg
    B. 7/6/7/7/8
    C. 3R 105 Reps
    D. Done
    E. Done

  • Talia

    What % of your c&j should the G2O in part B?

    • Tino Marini

      A load that you can continue to move for the full 30 seconds.

  • Dylan Weller (Canada East)

    A. 265 felt good
    B. 6/7/6/6/7 @ 185
    C. 60 pound dumbell is all I had
    3 rounds + 100du + 9snatch
    D. Complete rx
    E. Complete rx

  • Devan Hussey (SoCal)

    Warmed up with a quick 465 back squat to wake the body up.

    A) 315/320/320/320/320/320/320/335

    Set 1: 8 reps (clean and jerk singles) felt my lunges fatigue , not muscles
    Set 2: 7 reps (snatch singles)
    Felt my muscles Fatigue, not lungs.
    Set 3: 11 reps (8 UB snatches , 3 single CJ)
    Great combo
    Set 4: 8 reps (6 UB snatches, threw up in my mouth, swallowed it, 2 CJ singles)
    Set 5: 4 min throwing up because how gross set 4 was.

    C) 4 Rounds RX (last MU on last two sec)

    D) & E) later. Have to go pick up the little one from grandparents house.

    • Aron Megyik

      Crazy work man, gg 😀

    • Tino Marini

      Great to see you playing with different strategies. Crushed it today!

  • Corey Reutlinger

    A. 185#x4, 190#x4
    B. 5, 6, 6, 6, [email protected] 135# (wanted to get in all my reps for “Grace”)
    C. 2 rounds + 87 reps RX. Couldn’t get my DUs to cooperate today. Body is also like “you massing foo”
    D. Done
    E. Done

    Yea, Tino, Tuesdays are long days. I go from 7:30 am until 4:30 at school. So I will get in what I can on those days.

    • Tino Marini

      For sure, just make sure you keep the intensity and not focus to much on the volume.

  • Fernando Villasenor (Can West)

    For part A. if we squat clean does that count as one squat? Or do we still have two more squats.

    • Tino Marini

      Nope, two more squats after the clean and as we always say, perform the full movement in weightlifting portions unless specified otherwise.

      • Fernando Villasenor (Can West)


  • Ryan Reilly

    A. 245#, very tough to do as I’m not great and very much dislike heavy front squats so this is getting me better at them.
    B. Wooooie, did 6,6,6,7,7. Tough tough to get the seventh single in the 30s.
    C. 3 rounds +85 DU Rx. Did 10s on the snatches since we haven’t done them in awhile, I hope we get more practice with dumbbell woods for the Open! And too conservative on the MU doing 4+3 I could’ve done 7.
    D. Done
    E. Done
    Really like the accessory core parts!

    • Tino Marini

      Solid work Ryan! Time to get those legs strong!

  • Aron Megyik

    A) squat cleans, 110 kg done
    B) 4-3-1(2 failed jerk)-3-3 no comment, let’s just forget it
    C) no dumbells, so picked a 24kg kb.
    Result: 3 rounds 35 du
    D-E) done
    Really liked that C wod tho 😀
    Have a nice day, tomorrow some accessory wod, see you on friday!

  • Danielle Gillissen

    A. Done @75kg
    B. 4-4-4-4-5
    C. Did 2 MU each round instead of 7
    D. Done
    E. Done

    • Hunter

      Way to get that 5th rep on part B for the last set

  • Isaac McLean

    A. 260 across
    B. 5/5/5/5/5
    C. 2+135 RX
    Double under= in 2 sets because of fail each rd
    Muscle ups = 3/2/2 each rd

  • Gylfi Snær

    110kg for 7 sets and the last set i did at 120kg (92%) felt easy
    1rnd+3mu getting better at mu

  • Lyman Dickinson

    A. 255-275
    B.7/7/6/6/6. 32 Reps
    C. 4+40 transitions could be faster and DUs fell apart last round
    D. 30/30 hollow holds 5 min

    • Tino Marini

      Crushed it!

  • Marcus Antonsson(Master40-44)

    A: Clean + 2 FS
    1: 90 kg, 2: 90 kg, 3: 95 kg, 4: 100 kg, 5: 100 kg, 6: 100 kg, 7: 100 kg, 8: 100 kg, 9: 100 kg

    Done with 85 kg – brutal
    1. 4, 2. 4, 3. 4, 4. 4, 5. 4

    Done Rx 2 rounds + 5 MU = 409 reps. My DU did´t work at all today,

    D: Done

    E: Done

    My shoulders where on fire!!

  • Ali Jones

    A. 145×5, 150×3
    B. 6/5/4/4/4 @ 125
    C. 2+136 BMUs…grip started to go by the end.
    D. done
    E. done

    • Tino Marini

      Great work Ali!!

  • Trine Petersen

    A: Done with 60kg.
    B: 5, 6, 5, 4, 4 with 50kg
    C: 2+133
    Bar MU. DU’s starting to get better, db snatch felt good. Bar MU still takes a while for me
    D: Done
    E: Done

  • Patrick Donsbach

    Bit too late in the Box today

    A. done at 120kg

    Then joined some friends to do open wod 11.5

    20min amrap
    5 power clean @65kg
    10 toes to bar
    15 wallballs @9kg

    9+2 rounds

    cooldown and now feeling ready for restday

  • Bruno Brousmiche

    A. Done at 120kg

    B. 4 reps every sets

    C. 3 rounds + 72 DU => total 483 reps

    D and E. Done

  • Tasha Toriello (40-44)

    A. High Hang cleans #115
    B. #115 , 4/5/5/5/5
    C 3 + 113
    D. Done

    • Tino Marini

      Nice work Tasha!!

  • Brooke Fusco

    A. 165, 165, 175, 175, 175, 180, 180, 180

    B. 5, 5, 5, 5, 5 (25 total)

    C. 3+0 Rx

    D. Done

    E. Done

    • Hunter

      Way to get through the 3 rounds though! Much more muscle up work to come these next few weeks:)

      • Brooke Fusco

        Thanks, Hunter! I’m definitely ready for it!

  • Korey William Harris

    A) 245# (85%)
    B) 5/5/5/5/5 All CNJ Singles
    C) 3+60 RX
    D) Banded March from Monday

    Still looking for my lungs, if anyone has seen them please let me know.

    • Hunter

      hahahahah this is a good one!

  • Daniel Mendelsohn

    A) 205
    B) 5,5,6,5,5 @165. Tried to touch and go the first set but got out of position and switched to singles which took way less energy
    C) 2 rounds. Hit 2/5 MU attempts the first round and 1/2 attempts the second round. Paced the other pieces a little to save energy for the MU, but still didn’t hit very many.
    D) done
    E) done

  • Lauren Sjursen

    A. 130×4 sets, 135×4 sets
    B. Ricky had me build over sets since 135 is heavy for me to cycle 🙁
    95lbs-6, 105-4, 115-3, 125-3, 135-2
    C. RX – 2 rounds plus 43 DU – attempted 3 ring muscle ups instead but today just wasn’t my day. Oh well, more practice! Oops, and did 35 DB snatches instead of 30. Reading might help haha

    • Hunter

      Good stuff Lauren! Miss you at 6!

      • Lauren Sjursen

        I’ll be there Friday! 😀

  • Kevin Bilbrey

    A. All @245. Tried to focus on my pc form. Has been ugly for a while
    B. 7/6/7/7/7 first set ub, the rest singles
    C. 3+130
    Ub mu and db snatches
    Du ub first set, other sets 50’s 2 trips
    D. Done
    E. Done

  • Chase Leonelli

    A. Done at 235 these felt really smooth today

    B. 7,6,6,5,6 all singles on clean and jerk

    C. Had to do bar muscle ups because there was a class going on.

    I got 3+132 (2 bar muscle ups)

    Felt pretty decent today tried to just keep moving.

    D. Done
    E. Done

  • John Vautier (North Central)

    A. 275 across, these felt great.
    B. 9/6/6/6/7 – played with variations of power clean power jerk.
    C. Skip, fighting a cold, hopefully back full Friday.
    D. Done
    E. Done

  • Fred Bernier

    Short on time today again.
    A. Done at 250
    B. 5/5/5/7/7 (quick singles at first and tng until I burn out on the last 2 sets, all pc+pj)
    C. Was running out of time so I turned it into a 10 min AMRAP.. 3 rounds rx
    D & E later

  • Alec Adkins

    Unfortunately, my dog ended up passing away this morning 🙁 Just spent today with my family, but still wanted to breathe a bit w/ a 20min Assault Bike ride.
    D. Done
    E. Done
    Training has been so crazy this past month for me with rehabbing my back and shoulders and unplanned things like this happening, but I’ll FINALLY be back on track Friday Tino! 🙌🏼

    • Hunter

      I am really sorry man! Looking forward to seeing your Friday though

  • Jessie Williams

    A) 270
    B) 6/6/6/6/6 (cycled 3-4 each round)
    C) 3 full rounds…DU really had the best of me today. Pretty disappointed about this one.
    D/E ✔️

    • Tino Marini

      Nice work on the snatches and muscle-ups. Now its time to dial in those double unders before the Open!

  • Mika Ingley

    10SETS 100m sprint 300m jog
    this crushed me. had a cramp in my abs the rest of the day lol

    a. up to 315lbs easy
    b. 9,9,8,8,9 43 total. all singles.
    c. 3rds plus 113 reps. cardio and ab cramp from sprints limiter.
    d. took paula to work.
    e. sauna.

  • Fernando Villasenor (Can West)

    A. Changed this a little bit. Competition coming up with 1rm hang clean from below the knee so I worked up to a heavy hang clean below the knee +2 front squats.
    185 up to 275 (failed 285 twice but was close the second time)

    B. 4/4/3/4/5 (all touch and go except for last two sets)

    C. 2 rounds + 89 reps (took me a lot of time to do muscle ups)

    D./E. Done

  • Scott Abston

    A. First 7 at 245 then last one at 255 all PC + 2 FS
    B. 6,6,6,5,5
    C. 2 rds + 112 my endurance with du is terrible right now my shoulders were on fire. MU UB though.

  • Dante Tuscai (27, MidAtlantic)

    A. 275 across, surprised how good these felt after all those heavy wall balls yesterday.
    B. 7 for all, 4-5 tough and go each time
    C. 4 + 90 rx – tripped twice on dubs, otherwise unbroken on everything

  • Kim Kunert

    A. 130
    B. 5 on all 5 sets with 115#
    C. 1+ 132 RX. Muscle ups were a hot mess failed a bunch and slipped through with both arms trying to string them together
    D. Done
    E. Done

  • Tim Coffield

    A. [email protected] [email protected] (85%)
    B. 165# 4 4 5 4 5 singles
    C. 20 burpees / 30 db snatch 55# / 7 mu
    2+28 ish in 14 min. 3 rounds in 17:17

  • Sydnee Percival

    A. 165 (83%)
    Cleans were good but the front squats felt heavy so I stayed a little lighter today.
    B. 5/5/5/4/5 rx
    C. 2+108
    Did ring mu for the first time in a workout since the online comp. I planned to give myself 3 attempts to get at least 1-2 each round. I got 2/3 the first round and struggled the second round but finally got one after 5-6 attempts so I moved on with a little over two min left. Overall pleased with my mu progress.
    D. Done
    E. Done

  • Laura Hershberger

    A. 145/145/145/150/150/155/155/155.
    B. Did 125lbs: 5/5/5/5/5
    C. 2+105. Did banded bar muscle ups with one green and one blue band. Gave myself 7 attempts each round. First round got 5 of 7 and second round got 6 of 7. These were hard but it feels good to be doing banded bar MU in a workout! Progress!
    D. Completed
    E. Completed

  • Samie Acevedo

    A. 185
    B. 12/10/8/8/8- feeling stronger on these 🤗
    C. 2+132- arms blew up. But…. the DB snatches usually blow up my back—but not this time! Yay! Back is getting stronger 🙏🏽
    D. Done

  • Carly Rivezzo

    A. All done at 185
    B. 5/5/6/6/6- shoulders were pretty blown up from yesterday.
    C. 2+135 RX
    Sooo close to finishing 3 rounds. PR’d my DU, I’ve never done 100 UB before so that was cool. MU are starting to feel a lot easier!
    D. Done

  • Steven (SoCal)

    A. Highest 295#, got 300# clean but no FS
    B. 35 total, highest 9 lowest 6. Rough
    C. 3+96, rested more than I should
    Ab stuff
    Quads were feeling it today

    AM 10 sets 250m row rest 2:00

    Fastest 43.6(10 setting) slowest 48.6 (1 setting)

  • Tyler Sowinski

    175, then 6 sets at 190, didn’t have enough time to get the last one in. Super happy with this, first time I’ve been able to clean in over 2 months.
    115, then 135 for 4 remaining sets
    7, 5, 4, 5, 6
    Got through 300 DUs with only 4 breaks total. Didn’t rest at all, just got back on it so was pleased there. Happy with my performance overall today.

    • Samie Acevedo

      Twins on part C 👯‍♀️

      • Tyler Sowinski

        Haha, I saw that! And the same grocery store 😉

  • Katie Everett

    A) 125-135-145-155-155-160-165X-155-160

    Set 1: [email protected]#
    Set 2: [email protected]
    Set 3: [email protected]
    Set 4: [email protected]
    Set 5: [email protected]
    These got faster after Hunter made me stop resetting between the clean and the jerk.

    C) Subbed 14 C2B for the MU. 2 rds + 105. DB snatches were not fast…these would be a good thing to work on before the open. My DU are feeling good lately when it’s sets of 50, for bigger sets they start to fall apart.

    D) Five sets:
    30 sec hollow hold
    30 sec rest

  • Daniel Cohen

    92.5 kg

  • Greg DeGreen (35-39 master)

    A. 290 across
    B. 6/6/6/6/9
    C. 3rds 132 reps …. So 2 mups in 4 RX. Didn’t change hands in the air on snatch, don’t want my thumbs beat up for wodapalooza.

  • Meghan Jayne

    A. 8 sets (125-125-135-135-145-145-145-145). Ended only 5# off prescribed. Elated. First time cleaning and front squatting since the injury.

    B. Skipped

    C. 2+94 – subbed 10 c2b for MU

    D. Did an E30s x 4 sets of:
    Alt leg v-ups X 10 reps
    Hand plank cross knee to elbow X 10 reps
    Elbow jacks X 20 reps

    Short but effective.

  • Tyler Martin

    A. 215
    B. 5, 5, 6, 5, 5 (165) all singles
    C. 2+132

  • Andrea Galbiati

    A) 75kg
    B) 80kg 1rep only 30″
    C)mu/c2b 3round+40du

  • A & B – Yesterday’s shoulder work.
    C. 3+77 – snatches and muscle ups UB
    D. Done
    E. Done

  • Bryan Davies

    Back to serious training after 2 weeks summer holidays.

    A) 215 across
    B) 4/5/4/4/4
    C) 1 round + 134 reps (30 barbell snatch @95) – this absolutely destroyed me
    D) Done
    E) Done

  • Miah Santini

    A. 245
    B. 4, 4, 4, 4, 4
    C. 3 + 131. Messed up my last set of dubs and took too long to get on the rings each round.
    D & E, no time

  • 임재혁

    A. 225x8sets
    B. 5,4,4,5,5(C&J)
    C. 2R+100DU

  • Chas Deal

    A. Done, 250
    B. 5/4/3/4/4 all TnG
    C. 2rds +100DUs +10 DB Snatch
    D. Done

  • Kelly McErlean

    A. 160
    B. 3/2/3/2/2
    C. Scaled to 4 mu per rd. 2+111
    D and E done

  • Joe Mendarte

    [email protected]
    B. 3 for ok
    C. 3 rounds
    D. Done