WOD: Wednesday, May 27th, 2026 (Burpee Day 121)

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 
  • Banded Lat/Samson Stretch – 1 min per side    

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Strength: Clean/Front Squat Complex (17 Min) 

1 Hang Clean + 1 Clean +  1 Front Squat

  • Build to a new 1 Rep Max

*Retest week – Shoot for the PR! 

*Can drop the bar between the hang clean and clean

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 7 Box Jumps (30”/24”) 
  • 5 Handstand Push Ups 
  • 5 Hang Power Cleans (135/95)  

*Pick up where you leave off after rest period 

*Rx+: 5 Hang Power Cleans (155/105) 

*CRx: 3 Hang Power Cleans (185/125) 

*One score: Full rounds accumulated + partial reps

*Handstand Push Up Scaling Options:

  • Scale reps or distance with ab-mats 
  • Plyo box HSPU (5 Reps) 
  • DB Push Press (50×2/35×2) (5 Reps) 

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Cardio Option: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 7 Box Jumps (30”/24”) 
  • 5 Handstand Push Ups 
  • 7 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches