WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 20 Glute Bride-ups

Station 3 – 10 Alternating Kettlebell/Dumbbell Curtsy Lunges

Take your time with stations 2+3 and focus on good position and activation.

1b) 11:00 – 26:00 – Every 2:30 x 6 sets:

Station 1 – 10/side Single Arm Kettlebell Front Squats

Station 2 – 20 Box Jumps + 10 Prone Medball Hamstring Curls

Alternate each set between the two stations for a total of 3 sets of each. Load the Front Squats appropriately, make them difficult and challenging.

1c) 30:00 – 45:00 – Every 3:00 x 5 sets – 12-10-8 – AQAP:

Alternating Medball Lunges 20/14

Dumbbell Hang Power Cleans

Lunges are total reps, if this is easy for you, double the reps on the lunges. Scale appropriately so that you have at least 30 seconds after completing the first set.

Accessory:

2) Monostructural Conditioning – Row: 4 x 1K

Rest 3 minutes between intervals. First three sets at moderate tempo. 4th set hit at a high effort, looking for a time-trial style effort.

3) Olympic Lifting – Tempo Muscle Clean: 2 Reps Every 1:00 x 10 sets

Slow pull to the low/mid-thigh area, and then explode. Reset on the floor between each rep. Build loading as deemed fit.

4) Gymnastics – Straddle Press to Handstand: 10 minutes Practice

Have fun!

5) Trunk – Pike Leg Lifts Over Dumbbell: 3 sets of 20

Rest 90-120 seconds between sets. Seated on the floor, hips stacked under the shoulders, hands by your side, engage you abs and hip flexors, lift them up and over said object, and repeat back the other direction.

6) Posterior Accessory – Landmine Slider Reverse Lunge: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

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