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WOD:

Session A:

1) Strict Muscle-up: 10 sets of 1-3 Reps

Rep count should be dictated by what you can perform unbroken. Rest 90-120 seconds between sets.

2) Kroc Row: 3 sets of 20/side

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

3) 10 minute AMRAP:

15 Box Jump Overs 24/20

12 Shoulder-to-Overhead 115/75

9 Chest-to-bar Pull-ups

Scale as needed.

4) Wide Grip Lat Pull Down: 100 Reps

Pick a weight you can perform 50 reps or so to start and then break-up as needed. Perform these completely strict.

Session B:

1) 5 sets of:

2 Snatch Pulls +

1 Snatch +

1 Hang Snatch

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

2) 5 sets of:

2 Clean Pulls +

1 Clean +

1 Hang Clean +

1 Jerk

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

3) Every 5:00 x 9 sets:

30/24 Calories C2 Bike

20/16 Calories C2 Ski

10/8 Calories C2 Row

Rotate the order of the machines each round, but keep the calorie output fixed so that each round the calorie output changes on the machine. This should be 3 complete cycles, hitting each machine at each respective calorie output 3 times. Work to keep total time to complete consistent across all 9 sets.

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