WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Alternating Bird Dogs

10 Alternating Lateral Lunges

5 Sumo Deadlift

5 Strict Press

Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin.

1b) 12:00 – 27:00 – Every 1:30 x 10 sets:

Station 1 –  5/side Bulgarian Split Squat + 10 Slider Hamstring Curls

Station 2 – 8/side Banded Pallof Press

Start light or with no weight for the Split Squat. Start as low as needed with the elevation for the Bulgarian Split Squat. Perform all reps on 1 side before switching to the other. For the Pallof Press focus on good control and position, perform all reps on 1 side before switching to the other.

1c) 27:00 – 33:00 – Every 1:00 x 6 sets:

5 Dumbbell Hang Power Clean +

5 Dumbbell Front Squat

Perform as a complex with the same weight Dumbbells. Focus on good positioning on the Hang Power Clean, emphasizing good vertical extension through the knees/hip, and not thrusting the hip forward swinging the Dumbbells.

1d) 37:00 – 45:00 – 8 minute AMRAP:

10 Burpee Box Jumps

15 Supinated Ring Rows

20 Dumbbell Thrusters

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 30 minutes

Moderate tempo, try and perform outside if the weather is decent.

3) Secondary Met-con – 40-30-20-10 – AQAP:

Calories Ski Erg

Alternating Pistol Squats

Scale as needed.

4) Olympic Lifting – Low Hang Power Snatch: 7 sets of 3

Rest 90-120 seconds between sets. Below the knee, but not touching the floor. Hold onto the bar between reps. Build as heavy as deemed fit.

5) Gymnastics – Wall Facing Handstand Hold: 3 sets of 1 minute

Rest 2 minutes between sets. Add a weight vest if this is easy. Focus on getting into a nice Hollow Position.

6) Skills – Breathing Drills: 10-15 minutes

7) Trunk – GHD Sit-up w/Medball: 3 sets of 20

Rest 90-120 seconds between sets. Omit the Medball if you haven’t been doing normal GHD Sit-ups.

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