RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch


Warm up:

12 min EMOM

  1. 15 butterfly Sit Ups
  2. 24’ shuttle sprints x 5 (one length of the rig is 1 rep)
  3. 8 Medball Cleans
  4. 15 Russian KB swings 53/35


Skill: Strict Toes to Bars + Kipping Knees to Elbows Complex

EMOMx5: Complete 2 sets of complex

(1 Strict TTB + 1 Kipping KTE) x 2


WOD: “Barraza”

18 min AMRAP

200m run

9 Dead Lifts 275/185

6 Burpee Bar MUs


MU option:

6 Burpee CTBs

6 Burpees and 9 Pull ups

6 Burpees and 12 Ring Rows


U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 


He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.