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WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 3 Dumbbell Man Makers 70/50

3 – 40 seconds Ski/Bike/Row/Run

4 – Handstand Walk Obstacles

Man Maker is Push-up, Row Left + Right, Clean, and Shoulder-to-Overhead. Pick output you can maintain for the 5 cycles.

2) Every 1:30 x 7 sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Snatch Push Press + Pause Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat.

3) Every 1:30 x 7 sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, not Touch-and-Go.

4) Every 4:00 x 10 sets

12/8 Calories Assault Bike

9 Chest-to-bar Pull-ups

6 Burpee Box Jump Overs 24/20

3 Alternating Dumbbell Squat Snatch 100/70

Flip flop the order each round….Round 1 is 12/9/6/3, Round 2 is 3/6/9/12, and continue like that. Start on your non-dominant arm on the Snatch each round.

5) AQAP:

9-6-3 Rope Climbs 15ft

3-2-1 Legless Rope Climbs 15ft

Scale as needed.

6) Single Arm D-Handle Seated Cable Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.

7) Strict Toes-to-bar: 30 Reps

Use a stall bar if you have one.

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