WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Station 1 – 10-16 Box Step-ups

Station 2 – Easy Cardio or Run

Station 3 – 15 Banded Upright Rows

Station 4 – 10 Squat Thrust

Station 5 – 20 Glute Bridge-ups

Get yourself moving and get warm.

1b) 15:00 – 35:00 – 20 minute AMRAP:

100 Alternating Dumbbell Power Snatch

50 Burpee Lateral Dumbbell Hops

Remaining Time…AMRAP

15 Push-ups

150m Run

Work through the Snatches and Burpees, remaining time is spent doing Push-ups and Run.

1c) 36:00 – 45:00 – 9 minute AMRAP:

1 mile Run

Max Dumbbell Front Squats 

Scale run as needed so you get at least 1 minute on the Squats.

Accessory:

2) Secondary Conditioning – “Naughty Nancy 2.0” – 5 rounds AQAP:

400m Run

15 Overhead Squats 185/125

15 Bar Facing Burpees

Get after it.

3) Olympic Lifting – Snatch From Blocks (Just Above the Knee): 2 Reps Every 1:00 x 12 sets

Keep the lifts clean and snappy.

4) Gymnastics Conditioning – Every 4:00 x 5 sets:

Round 1 – 100′ Handstand Walk 10 Snatches 135/95

Round 2 – 100′ Handstand Walk 8 Snatches 185/135

Round 3 – 100′ Handstand Walk 6 Snatches 205/145

Round 4 – 100′ Handstand Walk 4 Snatch 225/155

Round 5 – 100′ Handstand Walk 2 Snatch 245/165

Scale as needed.

5) Trunk – Hollow Rocks: 3 sets of 30

Rest 90-120 seconds between sets.

6) Posterior Chain – Single Leg Reverse Hyper: 3 sets of 10/side

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

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