WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

10 Scapula Push-ups

10 Banded Pull-Aparts

10 Alternating Lunges

5 Vertical Leaps

1 Inchworm + Push-up

Get those shoulders warm.

1b) 9:00 – 14:00 – Every 1:00 x 5 sets: 3x 1 Strict Press + 1 Behind the Neck Strict Press

Keep the weight light to moderate for all 5 sets. Press overhead from the Front Rack, lower to the Back Rack, press from the Back Rack, lower to Front Rack. That’s a rep, perform for 3 reps.

1c) 15:00 – 27:00 – Every 1:30 x 8 sets:

5 Push Jerk

Start with moderate load and climb in loading as deemed fit. Remember the last set shouldn’t always be the heaviest if you are trying to go for a heavy set for the day, especially on something with the upper body.

1d) 30:00 – 45:00 – Every 3:00 x 5 sets:

200m Run or 250m Ski/Row or 500m C2 Bike or 600m Assault Bike

20 Push-ups

20 Alternating Pistol Squats

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 30 minutes @ Easy-to-Moderate Pace

Get out and start to get the legs ready for the season.

3) Weightlifting – Close Grip Bench Press: 4 sets of 8

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

4) Gymnastics – Handstand Walk: “X” Time Every 1:00 x 10 sets

Pick a distance you can perform unbroken for all sets.

5) Trunk – Kettlebell Side Bends: 3 sets of 20/side

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

6) Accessory – Goblet Bulgarian Split Squat: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Load as deemed fit.

7) Accessory – Banded Tricep Press Downs: 100 Reps

Use a tension that allows you to hit 40-50 reps to start.

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