* Next Programming Cycle here.

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WOD:

1) Pause Back Squat: 7 sets of 1

Warm-up as needed. Rest 2-3 minutes between sets. No bounce. Pause in the hole for 3 seconds.

2) Push Press: 7 reps Every 2:30 for 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) 30 minute EMOTM:

Movement 1 – 10-20 Calories Assault Bike/Row

Movement 2 – 3-5/side Alternating Dumbbell Lunges 70/50

Movement 3 – 1-6 Muscle-ups

Pick reps that you can maintain for all 10 sets of each movement.

4) Strict Pull-ups Superset w/Landmine Row Neutral Grip: 4 sets of 5/4 sets of 15

Rest 2-3 minutes between supersets. Heavy as possible on each movement. Set the Rows up so you can get through 10-12 reps strict and then you a little “body english” to finish the last few.

5) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between drags.

6) Reverse Hyper: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

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

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