WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5/side Dumbbell Suitcase Deadlift + 5/side Single Arm Dumbbell Push Press

Station 3 – 10 Scapula Pull-ups + 10 Hollow Rocks

Increase tempo on the machine and loading on station 2 each round as deemed fit.

1b) 15:00 – 45:00 – 30 minute AMRAP:

40 Calories Ski/Bike/Row

40 Single Arm Dumbbell Devils Press

30 Calories Ski/Bike/Row

30 Knees-up

20 Calories Ski/Bike Row

20 Dumbbell Hang Power Cleans

10 Calories Ski/Bike/Row

10 Strict Pull-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 60 minutes @ Easy Pace

Get outside if you can.

3) Weightlifting Battery – AQAP:

21 Squat Cleans 185/135

15 Squat Snatch 185/135

9 Thrusters 185/135

Scale as needed.

4) Gymnastics – Strict Chest-to-bar Pull-up: 7 sets of 5

Rest 2-3 minutes between sets. Load as deemed fit.

5) Trunk – Diagnoal Abwheel Roll-outs: 5 sets of 10

Alternate directions each rep.

6) Accessory – Bird Dog Row: 5 sets of 10/side

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

7) Accessory – Prone Bench Rows: 3 sets of 10

Rest 90-120 seconds between sets. Load as deemed fit.

8) Accessory – Barbell Lat Press Downs: 3 sets of 15

Rest 90-120 seconds between sets. Keep it light.

9) Pre-Hab – Hanging Controlled Articular Rotations: 4 sets of 8-10/side

Rest 90-120 seconds between sets.

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