WOD:

1) Medium Board Press w/Medium Chain Weight: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be at 80%> of the day’s 3RM. This should be done in your normal Bench Press grip. Use a moderate amount of chain weight.

2) Heavy Banded Trap Bar Deadlift: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be at 80%> of the day’s 3RM. Band tension should be high, you likely shouldn’t have much more than 50-60% of your Deadlift 1RM on the bar.

3) 5 rounds AQAP:

250m Ski Erg

15 Chest-to-bar Pull-ups

250m Row

15 Power Snatch 75/55

Rest 5 minutes

These should be unbroken sprint efforts. Record time to complete each round.

4) 3 rounds AQAP:

100m D-Ball Carry 150/10

100m Dumbbell Farmers Carry 100/70

Use Dumbbells, they’re much harder to carry than Kettlebells.

5) Pause Single Arm Dumbbell Row: 5 sets of 6/side

Rest 90-120 seconds between sets. Keep them strict. Pause for 2 seconds at the Chest.

6) GHD Sit-ups: 4 sets of 25

Rest 90-120 seconds between sets.

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