WOD:

1) 21 minute EMOTM:

1 – 40 seconds Ski/Bike/Row

2 – 10-20 Alternating Pistol Squats

3 – 100ft Heavy Sandbag Carry

Pick reps/load/output you can maintain for 7 rounds. Don’ crush yourself with volume on the Pistols, perform a quantity that is moderate for you, even if it’s less than 10.

2) Every 1:30 x 7 sets: 2 Snatch High-Pull + Hang Muscle Snatch + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

3) Every 1:30 x 7 sets: Snatch Pull + Halting Snatch + Overhead Squat

Continue to build loading from Complex 1. For the Halting Snatch hold just below the knee for 2-3 seconds. Reset on the floor after the Snatch Pull

4a) 3 rounds AQAP:

15 Single Arm Dumbbell Overhead Squats 50/35

12 Knees-to-Elbows

9 Calories Assault Bike

Rest 5 minutes

4b) 2 rounds AQAP:

21 Single Arm Dumbbell Overhead Squats 50/35

18 Knees-to-Elbows

15 Calories Assault Bike

Rest 5 minutes

4c) AQAP:

45 Single Arm Dumbbell Overhead Squats 50/35

36 Knees-to-Elbows

27 Calories Assault Bike

Overhead Squats can be done all on one arm or you may switch as needed…we encourage you to work to break up the reps evenly to expose both sides of your body to the movement.

5) Every 4:00 x 4 sets: 70-80% of Max Effort Ring Muscle-up

Goal is to pick a quantity of reps you can maintain for 4 sets.

6) 5 sets of: 100ft Hand-over-Hand Sled Pull + 3 Strict Pull-ups

Sled only load as heavy as you can move it unbroken. No more than 10 second transition to Strict Pull-ups. Weight Strict Pull-ups as deemed fit. Rest 2-3 minutes between sets.

7) Standing Flat Bar Cable Press Down: 4 sets of 12-15 reps

Rest 90-120 seconds between sets. Focus on activation of the lats over load.

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