WOD:

1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF:

Station 1 – Inchworm

Station 2 – Single Leg Glute Bridge-up (Alternate Every 5 Reps)

Station 3 – Single-unders

Take your time with your positions and activation. Use the Jump Rope as an opportunity to get warm as well as working on positioning.

1b) 10:00 – 30:00 – Every 2:00 x 10 sets:

Sets 1-2 (10:00 – 14:00) – 7/side Pause Single Arm DB/KB Front Squats + Step ups @ Easy Pace

Sets 3-4 (14:00 – 18:00) – 5/side Pause Single Arm DB/KB Front Squats + Step ups @ Easy Pace

Sets 5-6 (18:00 – 22:00) – 3/side Pause Single Arm DB/KB Front Squats + Step ups @Easy Pace

Sets 7-10 (22:00  30:00) – 20 Alternating Single Leg Romanian Deadlift With DB/KB (Deadstop)

For the first 6 sets, perform the allotted Squat Reps, then in the remaining time perform Box Step-ups at an easy pace, focusing on position and activation, not total reps. For the RDL’s, these are meant to be done as a hinge down, rest the DB/KB on the floor for a brief pause, then hinge back up…if you don’t have the mobility to accomplish this use a riser, stacked plates work great, to have something to set the weight dead on each rep.

1c) 33:00 – 45:00 – 4 sets of 2:00 ON/1:00 OFF:

150 Heavy Rope Single-unders

Max Wall Balls 14/8

Each set starts with the Jump Rope and then as many Wall Ball as you can get in in the remaining time.

Accessory:

2) Secondary Conditioning – 40 minute EMOTM:

Station 1 – 150-200m Run

Station 2 – 15-25 V-Ups

Station 3 – Max Calories Machine

Station 4 – Rest

Hit the stations hard, and work on your recovery ability during the minute rest. Pick a V-Up count that you can maintain unbroken for all 10 sets.

3) Olympic Lifting – Hang Power Clean: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Establish a heavy set for the day. Your other 4 sets should be within 85% of your day’s heaviest.

4) Gymnastics – Every 1:30 x 10 sets:

Sets 1-5 – Max False Grip Ring Hold

Sets 6-10 – Max Ring Dip Support Hold

Hold only as long as your positions are maintained. Make sure you are holding good external rotation in the support position on the dip.

5) Trunk – Hollow Rocks w/Plate Overhead: 5 sets of 20-30 reps

Rest 90-120 seconds between sets.

6) Posterior Accessory – D-Ball Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Hold the D-Ball in the Bear Hug position. Load as deemed fit. Perform all reps on 1 side before switching to the other.

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