WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Banded Lat Press Downs

5 Scapula Pull-ups

5 Muscle Snatch

Athletes in Move/Power use a PVC pipe for warm-up, athletes in Sport/Comp use a barbell.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

Station 1 – 5-8 Strict Pull-ups

Station 2 – 5-8/side Half Turkish Get-ups

Alternate between the two movements each minute. Pick a volume and stick with it. Goal for the Pull-ups should be all sets with the same reps and assistance as needed in unbroken sets…this means if you’re working for 6 reps, you should likely be able to do 10 your first set. Half Get-ups load as deemed fit, perform all reps on 1 side before switching to the other.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

10 Supinated Bent Over Barbell Rows

+

10 Kettlebell Upright Rows

Pick loading that you can maintain for all 5 complexes. Goal here is to focus on clean, strict movement, use loading that allows this and doesn’t cause any break down in position through your sets.

1d) 35:00 – 45:00 – AQAP:

20 Toes-to-bar + 30 Knees-up

40/30 Calories Ski/Bike/Row

30 Dumbbell Hang Power Clean + Push Press 35/25

Scale as needed.

Accessory:

2) Monostructural Conditioning – C2 Bike:

A – 5-10 minute Easy Warm-up

B – 10 sets of…

30 seconds Moderate

30 seconds Hard

60 seconds 80-90 RPM @ Damper 1

Rest as needed between A and B. No reset during Part B.

3) Secondary Conditioning – Every 1:00 x 30 sets:

Station 1 – 1-2 Pegboards

Station 2 – 18/12 Calories Assault Bike

Station 3 – 3 Thrusters @ 60%>

Pick efforts for stations 1 and 2 that you can maintain for all 10 sets. For Station 3 build loading as deemed fit, or keep it fixed, your choice. Thruster should be done from the floor.

4) Olympic Lifting – Snatch Push Press: 3 Reps Every 1:00 x 10 sets

Work with moderate loading, don’t build to a max set, keep lifts clean and smooth.

5) Gymnastics – Ring Muscle-up Skill Work: 10-15 minutes

6) Skills – Barbell Turkish Get-up: 10-15 minutes Practice

Work to a heavyish rep on each arm.

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

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

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