WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 30 seconds/side Banded Samson Stretch

Station 2 – 20 Alternating Face Down Scorpions

Station 3 – 40 Seconds Single-unders

Get some blood flowing. Use the Single-unders as an opportunity to work on clean, concise positioning for carry over to your Double-unders.

1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 7 Bench Press

Reference last week for loading. Try and start towards the top end of your sets from last week. Build as heavy as deemed fit for the day.

1c) 28:00 – 32:00 – Every 1:00 x 4 sets: 1/direct Walk Hands Around Box (“Box Clock”)

Scale to just having your feet on a plate. Can make this more difficult by getting yourself into a stink bug position on the box. Scale as needed based on ability.

1d) 35:00 – 45:00 – 10 minute Up Ladder:

4 Kettlebell Swings 70/53

2 Calories Machine

Scale as needed. Workout is performed 4+2, 8+4, 12+6, 16+8, and so on until 10 minutes is up. Kettlebell weight should allow unbroken swings through the round of 20.

Accessory:

2) Secondary Conditioning – 60 minute AMRAP:

300m Sled Drag @ Bodyweight

600m Row

1200m Run

Perform at a pace that keeps you in Zone 2, low Zone 3 for the duration of the 60 minutes.

3) Olympic Lifting – Front Rack Sotts Press: 5 sets of 5

Rest 90-120 seconds between sets. Focus on position over loading.

4) Gymnastics Conditioning – Every 1:00 x 20 sets:

Station 1 – 3-5 Strict Ring Muscle Ups

Station 2 – 10-15 Rope Rows

Station 3 – 5 Negative Parallete Handstand Lowers

Station 4 – 40 seconds Easy Cardio

Pick efforts/output you can maintain for all 5 cycles.

5) Trunk – Copenhagen Plank Hold: 7 sets of 20-30 seconds/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Single Leg GHD Back Extension: 4 sets of 10/side

Rest 90-120 seconds between sets. Take your time and focus on good position and activation.

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