WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

3 Inchworms

10 Sumo Stance Pause Air Squats

30 seconds Machine

Take your time with the Inchworm and Air Squats and get your positions opened up. Hit a moderate tempo on the machine to wake up your aerobic system.

1b) 10:00 – 30:00 – Every 2:00 x 10 sets:

Sets 1-5 (10:00 – 20:00) – 3 Pause Above Parallel Back Squats

Sets 6-10 (20:00 – 30:00) – 7/side Front Rack Split Squats

Start around 50-60% of your 1RM and build through each set as deemed fit. Pause is performed on your way up, just after you pass parallel, focus on driving your knees out and getting good activation/contraction of your glutes. Front Rack Split Squats perform all reps on 1 side before switching to the other.

1c) 34:00 – 45:00 – AQAP:

8-16-24-32-40 Alternating Kettlebell Goblet Lunges 70/53

40-32-24-16-8 Kettlebell Swings 70/53

Scale as needed.

Accessory:

2) Secondary Conditioning – Machine of Choice: 125-100-75-50-25 Calories

Rest half the time it takes to you to complete the interval.

3) Olympic Lifting – Every 2:00 x 9 sets:

Sets 1-3 – 5 Power Clean + 5 Hang Power Clean

Sets 4-6 – 3 Power Clean + 3 Hang Power Clean

Sets 7-9 – 1 Power Clean + 1 Hang Power Clean

Start around 60% of your 1RM and build as heavy as deemed fit. Only build as heavy as you’re able to keep the barbell in constant flow. This is barbell cycling work, there should be no stop at the floor, hang, or rack position.

4) Gymnastics – Ring L-Sit: Accumulate 3 minutes

Keep track of number of sets and time per set to complete.

5) Trunk – Anchored Abmat Sit-ups: 100 Reps

Anchor your feet under something. Add loading as deemed fit.

6) Posterior Accessory – Lateral Banded Monster Walks: 5 sets of 25 Steps/side

Rest 60 seconds between sets. Focus on large, slow, deliberate steps, stay in that “1/4” squat the whole time.

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