WOD:

1) AQAP:

4000m C2 Bike

2000m C2 Row

1000m C2 Ski

Have fun and hit it hard.

2) Jerk Balance: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets.

3) 2 Clean High-Pull + Muscle Clean + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep.

4) Power Clean + Clean + Jerk: Every 1:30 x 7 sets

Continue to build loading from the first complex. Drop and reset between the Cleans.

5) 10 minute AMRAP:

21-15-9 Wall Balls 30/20

21-15-9 Dumbbell Deadlifts 70/50

21-15-9 Chest-to-bar Pull-ups

Scale as needed.

6) D-Ball Bear Hug Step-ups: 4 sets of 10/side

Rest 2-3 minutes between sets. Set the box height so hip and knee are in line. Alternate legs each rep.

7) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on positioning over load.

8) Reverse Hyper: 3 sets of 20

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

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