WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

1/side Turkish Get-up

3 Inchworm + Push-up

10 Table Top Up Downs

10 Air Squats

30 seconds Ski/Bike/Row

Take your time with your first 3 movements, focusing on good range of motion and opening up positions For the Machine work to increase the tempo each round.

1b) 12:00 – 26:00 – Every 2:00 x 7 sets:

10 Dumbbell Thrusters +

10 Dumbbell Push Press

+

30 seconds Easy Ski/Bike/Row

The Thrusters and Push Press are to be performed as a complex. Start with a comfortable loading and build as deemed fit. Upon completing the complex of Thruster + Push Press move to your machine for 30 seconds at an Easy Pace/Active Recovery Pace. Focus on making the transition as quick as possible so you are getting the largest rest period possible on the back end.

1c) 30:00 – 45:00 – 15 minute AMRAP:

60 Calories Ski/Bike/Row

45 Wall Balls 14/8

30 Box Jump Overs 24/20

15 Push-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 45 minutes @ Conversational Pace

Sub to a machine based on weather where you live.

3) Weightlifting – Behind the Neck Split Jerk: Establish a Heavy Triple for the Day

Don’t spend more than 20 minutes working on this. Use Jerk blocks if you need them/have them/aren’t comfortable bring the bar down behind the neck. These should be performed in your Jerk grip.

4) Gymnastics – Freestanding Handstand Hold: Accumulate 5 minutes

Scale as needed. Keep track of time and attempts to complete.

5) Skills – Pistol Squat Practice: 10-15 minutes

Not looking for volume here, just practice. Work on your mobility, or if you’re proficient in the movement work on variations, overhead with a bar, weighted in the Front Rack, etc.

6) Trunk – Squat Hold + Pallof Press: 4 sets of 12/side

Rest 90-120 seconds between sets. Focus on position over loading/tension.

7) Trunk – D-Ball Bear Hug Hold: Accumulate 5 minutes

Keep track of time/attempts to complete along with loading used.

8) Push Accessory – Dumbbell Skull Crushers: 4 sets of 20

Rest 90-120 seconds between sets. Focus on position and activation over loading.

9) Pre-Hab – 5 sets for Quality:

10/side Half Kneeling Landmine Press

50ft/direction Banded Lateral Monster Walk

Work with light loads that you can focus on absolute perfect movement.

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