WOD:

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

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 10 Goblet Squats + 10 Russian Swings

Station 3 – 20 seconds Hollow Hold + 20 seconds Table Top Hold

Increase pace/intensity on the machine each round to get your aerobic system primed.

1b) 13:00 – 45:00 – AQAP:

40 Dumbbell Goblet Squats 50/35

30 Ring Rows

20 Single Arm Devils Press 50/35

800m Run

32 Dumbbell Goblet Squats 50/35

24 Ring Rows

16 Single Arm Devils Press 50/35

600m Run

24 Dumbbell Goblet Squats 50/35

18 Ring Rows

12 Single Arm Devils Press 50/35

400m Run

Scale as needed. Machine substitutions are…

– Row/Ski – 1000/750/500m

– C2 Bike – 2000/1500/1000m

– Assault Bike – 2400/1800/1200m

Accessory:

2) Monostructural Conditioning – Trail Walk/Ruck: 60 minutes

Get outside, it’s going to be beautiful. Wear a backpack or vest.

3) Olympic – Battery – Every 1:00 Until Failure:

3 Burpee Box Jumps 30/24

1 Thruster 185/135

Thruster is performed from the floor. Men increase load by 10lbs each minute, ladies by 5lbs each minute.

4) Gymnastics – Bar Pull-Overs: 5 sets of 5

Rest 90-120 seconds between sets.

5) Trunk – GHD Sit-up Hold: 5 sets of 30-60 seconds

Pick a time you can maintain unbroken. Rest 90-120 seconds between sets. Add load as deemed fit.

6) Posterior Accessory – Sled Drag: 8 x 50m

Rest 90-120 seconds between sets. Load as heavy as you’re able to move unbroken.

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