WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

5 PVC Pass Throughs

5/side Dumbbell Serratus Punch

5/side Lying Open/Close

5 Burpees

Take your time with the slower movements and get positions opened up and and some blood flowing.

1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5 Bench Press

Reference last week for loading. Build as heavy as deemed fit. Make sure you are getting 7 good solid working sets in.

1c) 30:00 – 45:00 – Every 5:00 x 3 sets:

40 Kettlebell Swings 53/35

30 Kettlebell Goblet Reverse Lunges 53/35

15/side Single Arm Kettlebell Push Press 53/35

Scale as needed. For the Push Press perform all reps on one arm before moving to the other.

Accessory:

2) Secondary Conditioning – 50-40-30-20-10 – AQAP:

Calories Bike Erg

Calories Row Erg

Have fun.

3) Olympic Lifting – Press From Split: 5 sets of 3/side

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

4) Gymnastics Conditioning – 5 rounds of:

20 Dumbbell Thrusters 35/25

10 Strict Handstand Push-ups

50ft Handstand Walk

Rest 3 minutes between sets. Scale as needed.

5) Trunk – GHD Side Bends: 3 sets of 20/side

Rest 90-120 seconds between sets. Add load as deemed fit.

6) Posterior Chain – Lateral Sled Drag: 6 sets of 50ft/side

Rest 60 seconds between sides. Load as deemed fit.

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