WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Air Squat

10 Alternating Bird Dog

5/side RNT Romanian Deadlift

Take your time and focus on good range of motion and activation through your positions.

1b) 10:00 – 25:00 – Every 3:00 x 5 sets – Back Squat: 10-8-6-8-10

We will be working through some reverse pyramid waves in the coming weeks. These can be incredibly mentally demanding. The goal should be to get to a heavy demanding set of 6 by the 3rd set, and then pull back slightly finishing with heavy sets of 8 and 10 after taxing your legs hard on the set of 6.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side RNT Kettlebell Romanian Deadlift

Focus on position and balance first, load second…depending on your abilities and control, this may be done with no loading at all.

1d) 36:00 – 45:00 – 3 rounds AQAP:

18 Deadlifts 225/155

18 Burpee Lateral Bar Hops

Scale as needed. Use a loading that allows you to perform the Deadlifts unbroken for at least a couple of rounds.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 5 x 1 minute Hard Effort – 2 minutes Rest

C – 10 x 20 seconds Sprint – 2 minutes Rest

Rest as needed between parts A, B, and C. For the Sprints really try and good all out and hit that top end output (reference total meters, as well as max wattage).

3) Olympic Lifting – Hi-Hang Muscle Clean: 3 Reps Every 1:00 x 10 sets

Load as deemed fit. Focus on clean position and movement.

4) Gymnastics – Vertical Crank: 10-15 minutes Practice

Work on this skill.

5) Trunk – Stall Bar Reverse Leg Lifts: 5 sets of 5

Rest 90-120 seconds between sets.

6) Posterior Accessory – Walking Lunges w/Light Dumbbells: 400m

Light, as in you shouldn’t have to put them down at all. Not for time. Perform at a steady state pace.

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