WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Scapula Pull-Ups + 5 Hollow Rocks/Swings

5 Wall Therapy Squats

10 Box Step-ups

Get yourself moving and some blood flowing.

1b) 10:00 – 16:00 – 6 minute AMRAP:

5 Strict Chest-to-bar Pull-ups

10 Dumbbell Goblet Squats 100/70

Scale as needed. 

1c) 17:00 – 23:00 – AQAP:

Perform the rounds and reps you completed in Part B for time

Try to complete the same workload you just did in the AMRAP for time. 6 minute cap to get it completed.

1d) 24:00 – 30:00 – 6 minute AMRAP:

5 Dumbbell Hang Power Clean 100/70

10 Single Arm Dumbbell Box Step-Overs 100/70

Be mindful of switching the hands you hold the Dumbbell with on the Step-Overs to not overtax your grip on one hand. Dumbbell is to be held in the Farmer’s position for the Step-Overs.

1e) 31:00 – 37:00 – AQAP:

Perform the rounds and reps you completed in Part B for time

Try to complete the same workload you just did in the AMRAP for time. 6 minute cap to get it completed.

1f) 38:00 – 45:00 – 7 minute AMRAP:

10 Ring Dips

20 Abmat Sit-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Hike: 60 minutes

Get outside and get climbing up some hills, if you don’t have that close by, wear a backpack and go for a ruck.

3) Olympic Lifting Battery Work – AQAP:

21 Thrusters 135/95

15 Thrusters 185/135

9 Thrusters 225/155

Scale as needed.

4) Gymnastics – Weighted Pistol Squat: 5 sets of 5/side

Rest 90-120 seconds between sets. Load as deemed fit.

5) Trunk – V-Ups: 4 sets of 20

Rest 90-120 seconds between sets.

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