WOD:

1a) 0:00 – 12:00 – Every 1:00 x 12 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5/side Tall Kneeling Single Arm Kettlebell Press

Station 3 – 20 seconds/side Bird Dog Hold

Increase intensity on the machine and loading on the Kettlebell each round as deemed fit to get you good and warmed up.

1b) 17:00 – 29:00 – Every 1:30 x 8 sets:

Sets 1-4 (17:00 – 23:00) – 5-8/side Pause Single Arm Ring Row w/Rotation

Sets 5-8 (23:00 – 29:00) – 5/side Half Kneeling Single Arm Dumbbell Press w/5 Second Negative + Kettlebell Front Rack Hold

Pick reps/loading you are comfortable with to start and build each set as able.

1c) 29:00 – 39:00 – Every 1:00 x 10 sets:

10 Alternating Lunges

+

10 Alternating Single Leg V-Ups

Scale volume as needed so you can maintain your output through all 10 sets. Lunges are just with your bodyweight.

1d) 40:00 – 45:00 – 5 minute AMRAP:

10 Push-ups

10 Box Jump Overs

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – Every 1:00 x 10 sets – 15/12 Calories

B – 2 x 15 minutes – 5 minutes Rest

C – 5 minute Easy Cool Down

Rest as desired between each part. Part B the goal is for hard efforts, goal is to keep the efforts within 100m of each other.

3) Weightlifting – Jerk Recovery: 7 sets of 3

Rest 90-120 seconds between sets. Start around 80% of your 1RM Jerk and climb as deemed fit.

4) Gymnastics – Ring Muscle-up: 1-5 Reps Every 1:00 x 10 sets

Pick an output you can maintain in unbroken sets for all 10 sets.

5) Trunk – L-Sit Hold: 10 sets of :15 ON/:45 OFF

Scale time up or down as needed.

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