WOD:

1) Every 3:00 x 10 sets:

10/7 Calories Rowed @ Moderate

10/7 Calories Rowed @ Moderate>Hard

10/7 Calories Rowed @ Hard

10 Burpee Lateral Jump Over the Rower

Pick paces that you can maintain for all 10 rounds.

2) 3 Pause Front Squat + 5 Front Squat: Every 3:00 x 5 sets

Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit.

3) 3 Pause Back Squat + 5 Back Squat: Every 3:00 x 5 sets

Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit.

4) 9 minute AMRAP:

3 Power Cleans 155/105

3 Hang Squat Cleans 155/105

3 Front Squats 155/105

30 Double-unders

Scale as needed

5) Dumbbell Farmers Position Bulgarian Split Squat: 4 sets of 8/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

7) Camber Bar Good Morning: 3 sets of 12-15

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