WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 Inchworm + Calf Stretch

6 Air Squats With 5lb Plate Held Straight Out

100m Run or 30 seconds Machine

Take your time, and really focus on nice position in the Squat and getting your hips opened up.

1b) 12:00 – 45:00 – 5 rounds AQAP:

30 Alternating Pistol Squats

20 Calories Assault Bike

10 Power Cleans 225/155

5 Paralette Handstand Push-ups

Scale as needed. Range of Motion for the HSPU should be head to ground.

Accessory:

2) Secondary Conditioning – Run: 5K @ 85% of Time Trial Effort

Work for steady pacing from start to finish.

3) Olympic Lifting:

A – Every 1:00 x 7 sets – 1 Power Snatch + 1 Snatch + 1 Overhead Squat (1 set @ 65%, 2 sets @ 70%, 4 sets @ 75%)

B – Every 2:00 x 7 sets – 1 Power Clean + 1 Clean + 1 Jerk (1 set @ 65%, 2 sets @ 70%, 4 sets @ 75%)

Warm-up as needed, and rest as needed between Snatch and C+J.

4) Gymnastics – Rope Rows: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit. Feet on 20″ Box if able.

5) Trunk – Abmat Sit-up w/Medball Toss: 100 Reps

Perform against a wall or with a partner. You choose the weight. At least what your normal Wall Ball weight is.

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