WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 45 Seconds Cardio

Station 2 – 10 Scapula Push Up+ Shoulder Tap

Station 3 – 20 Alternating Toe-Ups

Work to push the intensity up each round on the machine to get yourself warm.

1b) 14:00 – 39:00 – Every 1:00 x 25 sets:

Station 1 – Ski/Bike/Row

Station 2 – Alternating Dumbbell Plank Rows 70/50

Station 3 – D-Ball Over the Shoulder 150/100

Station 4 – Strict Handstand Push-ups

Station 5 – Rest

Max reps at each station. We know the gymnastics, station 4 will break down as you fatigue, try and set the other 3 movements at a capacity that you can work for most if not all of the 60 seconds in the round.

1c) 40:00 – 45:00 – AQAP:

50 Alternating Single Arm Dumbbell Squat Cleans 70/50

*Every Drop Perform 10 Push-ups

The goal is to not put the Dumbbell down, challenge yourself mentally and physically, no stopping. If you do break perform 5 Push-ups, stopping and just standing with the Dumbbell for more than 5 seconds also counts as a “break.”

Accessory:

2) Monostructural Conditioning – Hike: 45 minutes+

Get outside, wear a back or weight vest, or just your bodyweight.

3) Olympic Battery – 5 rounds AQAP:

3 Power Cleans 225/155

2 Snatches 225/155

1 Overhead Squats 225/155

Scale as needed. You should be working with a weight that is heavy and hard, but that you shouldn’t have to worry about missing the weight more than maybe a lift.

4) Gymnastics – Strict Pull-ups: 50 for time

Perform in sets no smaller than 5 reps. Lower yourself to the bottom of the hang on every rep.

5) Trunk – Side Plank Hold: 4 sets of 45 seconds/side

Rest 60 seconds between sets.

6) Posterior Accessory – Dumbbell Stiff Leg Deadlifts: 3 sets of 20

Rest 90-120 seconds between sets. Focus on position over loading.

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