WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

2x Monster Walk Front + Back In Your Box

30 seconds Machine

Push the tempo on the machine each round a little higher to get your heart rate up.

1b) 10:00 – 22:00 – Every 1:30 x 8 sets:

5 Dumbbell/Kettlebell Pause Goblet Squats

5 Dumbbell/Kettlebell Goblet Squats

5 Jumping Air Squats 

Start light and build loading each set as deemed fit. Really focus on jumping high on each of the Jumping Air Squats.

1c) 22:00 – 32:00 – Every 1:00 x 10 sets:

Odd – 5/side Single Leg Medball Romanian Deadlift w/3 second Pause

Even – 10 Alternating Dumbbell/Kettlebell Front Rack Box Step-ups

For each movement pick loading that you can maintain for all 5 sets of each movement. For the RDL’s focus on movement, activation, and loading over loading.

1d) 37:00 – 44:30 – 3 sets of – 2:00 ON/:30 OFF:

9 Dumbbell Deadlifts

9 Burpee-to-Plate

6 Dumbbell Deadlifts

6 Burpee-to-Plate

3 Dumbbell Deadlifts

3 Burpee-to-Plate

Max Calories Machine

Pick a loading that you can maintain unbroken for all sets. If you’re not getting to the machine scale back the volume of movements. Attack with appropriate intensity knowing these are shorts high efforts, with a short rest.

Accessory:

2) Secondary Conditioning – Bike Erg – 5 sets of:

3 minutes Hard Effort

1 minute Recovery Pace

2 minutes Hard Effort

1 minute Recovery Pace

1 minute Hard Effort

1 minute Recovery Pace

No rest between sets. Work to keep the recovery pace the same across all sets.

3a) Olympic Lifting – 2-Position Clean (Floor + Knee):

1 set @ 70%

2 sets @ 75%

2 sets @ 80%

2 sets @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

3b) Olympic Lifting – Halting Clean Pull: 3 sets of 3 @ 100%

Rest 90-120 seconds between sets. Reset on the floor between each rep. Hold at the Knee for 3 seconds each rep. Use straps if you need them/have them.

4) Gymnastics Accessory – Single Arm Ring Rows: 5 sets of 8/side

Rest 90-120 seconds between sets. Focus on keep your body square to the ring as you pull.

5) Trunk – L-Sit Hold + Flutter Kicks: 4 sets of 20 seconds

Rest 60 seconds between sets. Perform from Paralettes or Rings.

6) Posterior Accessory – Seated Box Jumps: 3 Reps Every 1:00 x 10 sets

Build to a max height. Sit on a box so your hip is just above parallel. Step down and reset yourself between each rep.

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