WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

1 minute Ski/Bike/Row

10 Russian Kettlebell Swings

10/side Staggered Stance Good Mornings

5 Cat Cows

5/side Alternating Scorpions

Get those Hamstrings and Back ready to go. Increase the tempo on the machine each round to get your cardiovascular system prepped and ready.

1b) 15:00 – 27:00 – 12 minute AMRAP:

21 Deadlifts 135/95

15 Burpee Lateral Bar Hops

9 Calories Ski/Bike/Row

Scale as needed.

1c) 27:00 – 35:00 – Every 1:00 x 8 sets: 10 second Sprint Ski/Bike/Row

Be mindful there is no transition from Part B to C. Get after these and go as hard as you can for the 10 seconds window.

1d) 35:00 – 45:00 – 10 minute AMRAP:

20 Dumbbell Hang Power Cleans 35/25

30 Double-unders

Scale as needed. Loading should allow unbroken sets for the Hang Power Cleans.

Accessory:

2) Monostructural Conditioning – Assault Bike: 30 sets of – 1 minute Work Wattage/1 minute 50% of Work Wattage

Pick paces that you can maintain. An example might look like 400 Watts ON/200 Watts “OFF”

3) Mixed Modality Conditioning – Every 3:00 x 10 sets:

15/12 Calories Ski Erg

12 GHD Sit-ups

5 D-Ball Over the Shoulder 150/100

Work for hard, but maintainable efforts.

4) Weightlifting – Barbell Cycling – Every 45 seconds x 10 sets: 5 Touch-and-Go Power Snatch 115/75

Loading should be on the lighter side, focus on clean bar path and overall movement. Smooth is efficient, efficient is fast…focus on being smooth first, speed second.

5) Hinge Accessory – Sumo Stance Good Mornings: 5 sets of 8

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

6) Hinge Accessory – Single Leg Reverse Hyper: 4 sets of 10/side

Rest 90-120 seconds between sets.

7) Pre-Hab – Suitcase Deadlift: 4 sets of 12/side

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

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