WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Alternating Bird Dogs

10 Alternating Lateral Lunges

5 Sumo Deadlift

5 Strict Press

Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin.

1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Deadlift 3-2-1-1-1-1-1-1-2-3

Reference previous weeks for loading. Perform these from a Dead Stop on each rep. If you’re going for a top end heavy single be smart and safe with your positioning.

1c) 27:00 – 33:00 – Every 1:00 x 6 sets:

Power Clean +

Front Squat

Treat this as warm-up work for your Thrusters in the workout…keeping the loading light-moderate and flat, or if you’re really feeling good, quickly build to a heavy set for the day.

1d) 37:00 – 45:00 – AQAP:

2 rounds of…

35 Thrusters 95/65

15 Burpee Box Jumps 24/20

Into…

5 Strict Ring Muscle-ups

10 Supinated Strict Chest-to-bar Pull-ups

15 Strict Pull-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 30 minutes

Moderate tempo, try and perform outside if the weather is decent.

3) Secondary Met-con – 40-30-20-10 – AQAP:

Calories Ski Erg

Alternating Pistol Squats

Scale as needed.

4) Olympic Lifting – Low Hang Power Snatch: 7 sets of 3

Rest 90-120 seconds between sets. Below the knee, but not touching the floor. Hold onto the bar between reps. Build as heavy as deemed fit.

5) Gymnastics – Wall Facing Handstand Hold: 3 sets of 1 minute

Rest 2 minutes between sets. Add a weight vest if this is easy. Focus on getting into a nice Hollow Position.

6) Skills – Breathing Drills: 10-15 minutes

7) Trunk – GHD Sit-up w/Medball: 3 sets of 20

Rest 90-120 seconds between sets. Omit the Medball if you haven’t been doing normal GHD Sit-ups.

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