WOD:

1) Jerk: 3-3-3-2-2

Warm-up as needed. Rest 2-3 minutes between sets. Perform from rack or blocks. Build as heavy as deemed fit.

2) Incline Bench Press: 4 sets of 4

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

3) Kettlebell Deadlift: 4 sets of 6

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Should be done T+G with Kettlebell in each Hand.

4) 60 minute AMRAP:

800m Run

3 Power Cleans 225/155

20 D-Ball Bear Hug Box Step-ups 70/50 @ 24/20

5 Burpee Muscle-ups

100m Kettlebell Farmers Carry 53/35

Entire piece done at an Aerobic Pace. You should never be on the verge of failing or having to rest. Every round should be the same time. Scale movements/load appropriately so that there is no question in ability to perform the movement.

5) Single Arm Dumbbell Push Press: 3 sets of 8/side

Rest 2-3 minutes between sets. Build  as heavy as deemed fit. All reps on 1 arm before switching to the other.

6) Kettlebell Piston Z-Press: 4 sets of 6/side

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

7) GHD Sit-ups: 100 for time

Keep track of time and attempts to complete.

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