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WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 2 Log Clean + Push Press

3 – 40 seconds Ski/Bike/Row/Run

4 – 50/side Heavy Single Arm Dumbbell Overhead Carry

Pick output you can maintain for mono-structural work, build loading as deemed fit for stations 2 + 4.

2) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat

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

3) Every 1:30 x 7 sets: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat

Continue to build loading from Complex 1.

4) Every 8:00 x 4 sets:

10 Overhead Squats 185/135

15 Burpee Box Jump Overs 24/20

20 Toes-to-bar

25/20 Calories Rowed

Rotate the starting order each round. Keep track of time to complete each interval.

5) AQAP:

20 Muscle-ups

Rest 3 minutes

15 Muscle-ups

Rest 3 minutes

10 Muscle-ups

Scale as needed.

6) Wide Grip Lat Pull-Down: 4 sets of 20

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

7) Single Arm Landmine Row: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

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