WOD:

1) 3 Push Press + 2 Push Jerk + 1 Split Jerk: 5 sets

Warm-up as needed. Start at around 60-70% of your 1RM. Build as heavy as deemed fit. 

2) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

4) 30 minute EMOTM:

Minute 1 – 1 Clean and Jerk @ 65-75%

Minute 2 – 2 Clean and Jerk @ 65-75%

Minute 3  – 3 Clean and Jerk @ 65-75%

Repeat for 9 more rounds

Pick a weight and stick with it for all 30 minutes. All reps are full Squat and any style of Jerk.

5) 4 rounds AQAP:

15/10 Muscle-ups

25 Wall Balls 30/20

20/10 Calories Assault Bike

Rest 5 minutes

Muscle-ups should be unbroken, scale to max effort sets each round if you can’t hit the programmed reps. Wall Balls should also be done unbroken, scale as needed to get programmed stimulus.

6) Hand Over Hand Rope Sled Pulls: 6 sets of 50ft

Rest 90-120 seconds between sets. Heavy as possible.

7) Bar Dips: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

8) GHD Sit-ups: 40-30-20

Rest 60 seconds between sets. Perform this for time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE