WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1- 40 seconds Single-unders

Station 2- 10 Squat Hold + Reach Overhead

Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings

Station 4 – Muscle Clean + Pause Front Squat x 3 cycles

Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell.

1b) 13:00 – 25:00 – Every 2:00 x 6 sets – Deadlift:

2 sets of 3 @ 70%

2 sets of 3 @ 80%

1 set of 3 @ 90%

1 set of T+G Max Reps @ 90% (60 second cap)

Reference last week for loading and adjust your top end max accordingly if you didn’t get much in the max reps department last week. Last set is Touch-and-Go, all other sets should be performed from a Dead Stop.

1c) 30:00 – 45:00 – 15 minute AMRAP:

50 Double-unders

25 Wallball 14/8

10 Pull-ups

5 Hang Squat Cleans 65/45

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run – 4 sets of:

400m @ Hard pace

100m @ Moderate pace

400m @ Hard pace

100m @ Moderate pace

400m @ Hard pace

100m @ Moderate pace

Rest 5 minutes between sets. Work for consistent paces on each of your respective distances.

3) Secondary Met-con – 3 rounds AQAP:

21 Calories Ski Erg

15 Front Squats 185/135

9 Bar Muscle-ups

Scale as needed.

4) Olympic Lifting – Clean High-Pull: 5 sets of 5

Rest 2-3 minutes between sets. Reset on the floor between reps. Only load up to your ability to get the bar to the mid sternum area.

5) Gymnastics – Strict Supinated Grip Rope Rows: 5 sets of 5

Rest 2-3 minutes between sets. Add load and put feet on a box as needed.

6) Trunk – Strict Knee-up + Twist: 4 sets of 12

Rest 90-120 seconds between sets. Twist should be 90 degrees one direction, then alternate the other direction on the following rep.

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