WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 minute Ski/Bike/Row Buy-In

Then…AMRAP

20 Band Pull-Aparts

5/side Kettlebell Windmills

5 Pause Scapula Pull-ups

Build your pace on your machine each minute to get your heart rate up. Focus on good clean positions and activation through the rest of the movements.

1b) 12:00 – 28:00 –Every 2:00 x 8 sets: 2 Split Jerk w/Pause in Catch

Start at a moderate load and build as deemed fit. Hold the catch position in the Split for 2-3 seconds on each rep.

1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 1-3 Strict Ring Muscle-ups

Scale as needed.

1d) 35:00 – 45:00 – Every 2:00 x 5 sets:

10 Box Jumps 30/24

5-10 Ring Muscle-ups

Use the Box Jump to get your heart rate up a little and also as a primer for your hip extension.

Accessory:

2) Monostructural Conditioning – Ski Erg: 5 sets of 7:00 ON/3:00 OFF

Work for maintainable moderate efforts.

3) Olympic Lifting – Jerk Balance: 7 sets of 3

Rest 90-120 seconds between sets. Keep the weights light so the movements are clean and snappy.

4) Gymnastics – Supinated Dead Hang: Accumulate 3 minutes

Break-up as needed. Use this to open up your shoulders, lats, wrists.

5) Trunk – Alternating Single Leg V-Ups w/Pause: 3 sets of 20

Rest 90-120 seconds between sets. Pause for a brief second at the peak of the movement.

6) Posterior Accessory – Upright Row: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading. Perform with hands touching on the bar.

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