WOD:

Session A:

1) For time:

A) 4000m Ski Erg (2000m @ 60%, 2000m @ 80%)

Directly Into

B) 8000m Assault Bike (4000m @ 80%, 4000m @ 60%

For time but not really. It’s for time based on the efforts prescribed.

Distance references if you are changing modalities HERE

Session B:

1) Strict Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Band Resisted Strict Pull-ups: 7 sets of 4

Rest 2-3 minutes between sets. Build to a max band tension.

3) Strict Deficit Handstand Push-up: 10 minute EMOTM

You choose the reps and deficit. Pick something you can maintain unbroken for all 10 sets.

4) Rope Cable Pull Down: 4 sets of 12

Rest 2-3 minutes between sets. Heavy as possible.

5) Single Arm Overhead Tricep Extension: 3 sets of 20/side

Rest 2-3 minutes between sets. Focus on positioning over load.

6) Cable Flat Bar Upright Row: 3 sets of 30

Rest 2-3 minutes between sets. Focus on positioning over load.

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