WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

5 Banded Monsters Steps, Right, Left, Front, Back

5 Pause Goblet Squats

20 Glute Bridge-ups

Keep the mini-band on around the knees during the Glute Bridge-ups.

1b) 11:00 – 29:00 – Every 2:00 x 9 sets:

Sets 1-3 (11:00 – 17:00) – 5 Front Squats + 5 Strict Chin-ups

Sets 4-6 (17:00 – 23:00) – 3 Front Squats + 3 Strict Chin-ups

Sets 7-9 (23:00 – 29:00) – 1 Front Squats + 1 Strict Chin-ups

Start around 50-60% of your 1RM Front Squat and build as deemed fit. For the Chin-ups add load or add assistance as deemed fit.

1c) 33:00 – 45:00 – 3 rounds AQAP:

21 Overhead Squats 95/65

15 Toes-to-bar

15 Overhead Squats 95/65

9 Bar Muscle-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Row:

A – Every 1:00 x 10 sets – 20 seconds Easy > 20 seconds Moderate > 20 seconds Hard

B – 5 sets of: 250m Hard + 250m Easy + 500m Moderate + 250m Easy

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. No rest between sets on Part B.

3) Weightlifting – Front Rack Bulgarian Split Squat: 4 sets of 10/side

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

4) Gymnastics – Weighted Pistol Squat: 5 sets of 20

Rest 90-120 seconds between sets. Alternate legs each rep.

5) Trunk – Double Kettlebell Front Rack Hold: 6 sets of :45 ON/1:15 OFF

Load as deemed fit.

6) Accessory – Bird Dog Row: 4 sets of 10/side

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

7) Accessory – Wide Grip Landmine Row: 5 sets of 5

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

8) Accessory – Banded Air Squats: 10 minute AMRAP

Max reps at a conversational pace.

9) Pre-Hab – 3-4 sets for Quality:

20 Pause Cossack Squats w/Pause

20 Alternating Curtsy Lunges

10 Single Arm Banded Lat Press Downs

10 Scapula Ring Rows w/Pause @ Top

5 Table Top Up-downs w/Pause

5/side Alternating Scorpions

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