WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Supinated Banded Pull Aparts

10 Scapula Pull-ups

10 Squat Hold + Reach Overhead

Get those shoulders warm and active. Focus on maintaining a nice squat position in the bottom of the reach overheads.

1b) 10:00 – 19:00 – Every 1:00 x 9 sets:

Sets 1-4 (10:00 – 14:00) – 10 Dumbbell Bent Over Rows @ Tempo 2.2.2

Sets 5-9 (14:00 – 19:00) –  5/side Kettlebell/Dumbbell Windmill

Focus on nice tempo on the Bent Over Rows. For the Windmills goal is positioning over loading. If you don’t have the overhead mobility for this drill perform 5/side Half Turkish Get-ups.

1c) 19:00 – 29:30 – Every 1:30 x 7 sets:

Sets 1-3 (19:00 – 23:30) – 10/side Single Arm DumbbellB/Light Plate Lat Pull Over With Pause

Sets 4-7 (23:30 – 29:30) – 5/side Pause Single Arm Kettlebell/Dumbbell Upright Rows + 5/side Banded Anti Rotations

Focus on positions and quality of movements, not loading and speed.

1d) 33:00 – 45:00 – Every 4:00 x 3 sets:

15 Dumbbell Thrusters

15 Knees-up

12 Dumbbell Thrusters

12 Knees-up

9 Dumbbell Thrusters

9 Knees-up

Scale as needed. Goal should be to have around 60 seconds or more rest the first round.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 3 sets of 750m w/2 minutes Rest

C – 3 sets of 500m w/2 minutes Rest

D – 3 sets of 250m w/2 minutes Rest

Work for consistent, hard efforts on pats B-D.

3) Secondary Met-con – Every 5:00 x 4 sets:

21 Dumbbell Devils Press 35/25

15/10 Calories Assault Bike

9 Muscle-ups

Scale as needed.

4) Olympic Lifting – Snatch Balance: 3 sets of 3 @ 75-85%

Rest as needed between sets.

5) Gymnastics – Mixed Grip Bar Row: 5 sets of 10

Feet should be on a box. Switch grip after 5 reps. Add loading as deemed fit.

6) Skill/Mobility – Poop Squat Test: 10 minutes

Can you do it!

7) Trunk – Plank Hold + Dumbbell Pass Through: 3 sets of 20

Rest 90-120 seconds between sets.

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