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WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

20 second Active Hollow Hang from Pull-up Bar

20 Supinated Grip High-Bar Banded Rows

10 V-Ups

Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

6 Mixed Grip Strict Pull-ups

Add load/assistance as deemed fit.

1c) 11:00 – 21:00 – Every 2:00 x 5 sets:

1 Behind the Neck Split Jerk +

1 Split Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit.

1d) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps:

Odd – Dumbbell Bench Press

Even – Alternating Dumbbell Plank Rows

Pick a loading and use the same weights for both movements.

1e) 32:00 – 40:00 – 8 sets of :30 ON/:30 OFF:

Odd – Wall Facing Handstand Hold

Even – Burpees

Pick a position you can hold for all 30 seconds. Max Reps on the Burpees.

Extra Work:

2) Strict Ring Dips: 5 sets of 5

Rest 2-3 minutes between sets. Add load as deemed fit.

3) Rower Pike-ups: 5 sets of 10

Rest 90-120 seconds between sets.

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