WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

:30 Second Wrist Stretch On Floor

10 Pause Banded Face Pulls

5/side Kettlebell Windmills

1 minute Ski/Bike/Row

Take your time on the Windmills and focus on clean, nice positions. Pick-up the tempo on the machine each round to get your heart rate up.

1b) 12:30 – 30:00 – Every 2:30 x 7 sets – Bench Press:

1 set of 3 @ 60%

2 sets of 3 @ 70%

2 sets of 3 @ 80%

1 set of 3 @ 90%

1 set of Max Reps @ 90% (60 second work cap)

Reference last weeks sets and adjust your “max” appropriately if you only got one or two more reps on the max reps than the rest of the prescribed sets last week. Use a spotter for your max reps set and ideally work through a couple of overload reps at the end with the spotter.

1c) 35:00 – 45:00 – 10 minute AMRAP:

10 Dumbbell Plank Rows 35/25

10 D-Ball Over The Shoulder 70/50

10 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Every 1:00 x 20 sets: 18/15 Calories Ski Erg

Scale output as needed for consistency across all 20 sets.

3) Olympic Lifting – Jerk Recovery: 5 sets of 3

Rest 90-120 seconds between sets. Goal should be to work around 100% of your 1RM Jerk to heavier.

4) Gymnastics – Weigthed Push-up: Establish a 1RM

Don’t spend more than 15 minute on this.

5) Trunk – Hollow Hold: 10 sets of :30 ON/:30 OFF

Scale time domains as needed, goal is to hold unbroken for the entire ON.

6) Posterior Accessory – Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Use assistance/add loading as deemed fit.

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