One incredible WOD consisting of four tasks! The first task is:

CrossFit Burpees
4 Min. AMRAP

The second task is a kettlebell combo:

Alternating kneeling press
6 Min. AMRAP

The third task is three sets of carefully picked exercises, four reps of each exercise:

  • 4 Gorilla Cleans
  • 4 Front Squats
  • 4 Clean and Jerk

16 Min. AMRAP

The fourth and last task is the same as task one, but, download the PDF to see how you need to workout the penalties for this one:

CrossFit Burpees
4 Min. AMRAP

Download the PDF for easy printing, movement standards, rest time and much more… If you missed the video at the top of the page, you can also see it here on Youtube.

With the kneeling combo it will take a bit of time to get into rhythm where you don’t have to think too much about what you’re doing, so don’t get too frustrated with yourself right away.

In the main task of this workout you will need to know how to rack your kettlebell properly, otherwise you’ll be doing a whole lot of push-ups. Not sure how to rack properly? Download the PDF on how to rack properly.

Getting back to the task at hand, task 3 dictates that if you put the kettlebells down during the 16 minutes, you do 10 push ups, no matter what. Hence, if you don’t want to do push-ups, learn how to rack properly, so you can rest with the kettlebells.

Gorilla Cleans

Clean and Jerk

Keeping score looks messy, but here’s the translation: first number is the reps for task 1, then task 2, and for task 3 keep track of how many rounds you did without putting the kettlebells down, then final number above your first task, so it’s easy to see the difference.

To work your way up to Gorilla Cleans, try:



Subscribe to our newsletter

By checking this box, you confirm that you have read and are agreeing to our terms of use regarding the storage of the data submitted through this form.