21-15-9 and Feelin’ Fine


Street Cleaning – If driving to class first thing in the am be aware that Street Cleaning takes place on the side of Dot Ave that the gym is located on .


Warm Up
1min each station
Single tap jumps no rope
Muscle Cleans
Hip turnover drill
Strict Press
Double tap jumps no rope

Calf Rolling
Lat Rolling

Chest to Bar Pull-up
Double Under

Clean and Jerk 115|75
Chest to Bar Pull-up

*100 Double Unders After Each Round

Level 2- 95|55, Chin over bar, 50 Double unders or 1200 singles
Level 1- 75|35, 15-12-19 Chin over bar, 100 Singles
21 Clean and Jerk (135,95)
21 Chest to Bar Pull-ups
9 Bar Muscle-ups
15 Clean and Jerk
15 Chest to Bar Pull-ups
6 Bar Muscle-ups
9 Clean and Jerk
9 Chest to Bar Pull-ups
3 Bar Muscle-ups

Outdoor Skill/Strength
3x 10 Bent Over Rows

Outdoor WOD
Clean and Jerk 135|95
100 double unders after each Round

Extra Work
In 4 minutes AMRAP
21/15 Cals assault bike
21 Burpees
21/15 Cals Row

rest 3 mins

In 4 Mins AMRAP
15/10 Cals Assault bike
15 Burpees
15/10 Cals Row

rest 3 minutes

In 4 minutes AMRAP
12/8 Cals assault bike
12 Burpees
12/8 Cals Row

Can sub in cals on the ski erg or air runner instead