WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

1/side Turkish Get-Up

5 Kettlebell Pause Upright Row

10 Bent Over Flyes

50 Single-unders

Take your time, use light weights, and focus on establish good positions on all movements.

1b) 12:00 – 22:00 – Every 2:00 x 5 sets:

25 Double-unders

20-30 second Handstand Hold

25 Double-unders

5-10 Push-ups

Pick efforts you can maintain for all 5 sets.

1c) 22:00 – 32:00 – Every 1:00 x 10 sets: 3 Push Jerk

For newer athletes, keep the weight light, focus on skill and positioning, make sure your foot work is dialed in as well as your Overhead position. For those more experienced/comfortable with the movement, build loading as deemed fit.

1d) 37:00 – 45:00 – 8 minute AMRAP:

10 Dumbbell Plank Rows 35/25

10 Box Jumps 24/20

10 Dumbbell Push Press 35/25

10 Box Jumps 24/20

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg: 2K Time Trial

Warm-up as needed. Get after it!

3) Weightlifting – Halting Push Press: 7 sets of 2

Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds each rep. Build as heavy as deemed fit.

4) Gymnastics – Rope Rows: 3 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit. Feet on 20″ Box.

5) Trunk – Hollow Rocks: 100 Reps

Keep track of time and attempts to complete.

6) Posterior Accessory – Farmers Hold: 3 x 1 minute

Rest 2 minutes between sets. Load as heavy and with whatever item you want.

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