WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Squat Hold + Reach Overhead

10 Glute Bridge Up w/Mini Band Around Knees

5/side Single Arm Russian Kettlebell Swing

Get some blood flowing. Focus on get hip/hamstring loading on the Swing, and focus on a smooth hand switch.

1b) 9:00 – 24:00 – Every 2:30 x 6 sets:

3 Pause Back Squats +

5 Back Squats

Warm-up as needed. Start at a moderate load. Build as heavy as deemed fit. Pause Squats hold the bottom for 3 seconds each rep.

1c) 24:00 – 32:00 – Every 1:00 x 8 sets:

5/side Single Arm Kettlebell/Dumbbell Overhead Lateral Box Step-up

Start light. Focus on position over loading, this may be just your arm overhead depending on your mobility.

1d) 35:00 – 44:00 – 9 sets of :40 Max Reps/:20 Off:

Station 1 – Ski/Bike/Row/Run Calories

Station 2 – Dumbbell Burpee Deadlifts 70/50

Station 3 – Single-unders or Double-unders

Max reps at each station. Focus on your recovery during the 20 seconds of rest.

1e) 44:00 – 45:00 – 1 minute AMRAP: Max Calories Machine

Get after it and hit the intensity.

Accessory:

2) Secondary Conditioning – 3 rounds AQAP:

10 Front Squats @ Bodyweight

1000m Row

Scale as needed.

3) Olympic Lifting – 3 Position Clean (Floor, Top of the Knee, Mid-Thigh):

2 sets @ 65%

2 sets @ 70%

3 sets @ 75%

Rest 90-120 seconds between sets. Warm-up as deemed fit.

4) Gymnastics – Every 1:00 x 10 sets: 2-3 Skin the Cats

Slow and controlled. Take your time.

5) Paralette L-Sit: 6 sets of 30 seconds

Rest 90-120 seconds between sets.

6) Hip Thrust: 100 Reps @ Bodyweight

Pause at the top for 1 second each rep. No loading, just your body.

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