WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Deadbugs

10 Kettlebell Romanian Deadlifts

10 Banded Face-pulls

5 Scapula Pull-ups

Get yourself moving and some blood flowing.

1b) 10:00 – 20:00 – Every 5:00 x 2 sets:

10 Strict Mixed Grip Pull-ups

30 Russian Kettlebell Swings 70/53

1-5 Strict Ring Muscle-ups

30 Russian Kettlebell Swings 70/53

Use assistance as needed. Goal stimulus here is for athletes to perform the fist 10 Pull-ups unbroken, if you can’t do that, add a little assistance as needed. Athletes should have the better part of 2 minutes rest or more in each of these rounds if scaled appropriately. Swings should also be entirely unbroken.

1c) 20:00 – 45:00 – Every 5:00 x 5 sets – 4 minute AMRAP – 1 minute Rest:

15 D-Ball Over the Shoulder 150/100

10 Chest-to-bar Pull-ups

10 D-Ball Over the Shoulder 150/100

5 Bar Muscle-ups

Max Calories Ski/Bike/Row

Scale as needed. We want you getting at least an average of 30 seconds a round or more of time on the machine.

Accessory:

2) Monostructural Conditioning – 60 minutes Outdoors:

Try and find something you can do outdoors for 60 minutes, walk, hike, ski, bike, etc.

3) Weightlifting – AQAP: 30 Power Snatch 165/115

Scale as needed. Shouldn’t take longer than 10 minutes at the absolute most.

4) Gymnastics – Skin the Cat: 5 sets of 5

Rest 90-120 seconds between sets. Focus on position, not speed.

5) Trunk – GHD Side Bends: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load as deemed fit.

6) Posterior Accessory – Seated Fat Grip Cable Row: 3 sets of 20

Rest 90-120 seconds between sets. Use a loading that allows strict, controlled movement.

7) Posterior Accessory – Dumbbell Stiff Leg Deadlifts: 3 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over loading.

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