WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

3 Inchworm w/Push-up

10 Air Squats

10 Ring/Bar Rows

30 High Knees in Place

Get your positions opened up and get you heart rate up.

1b) 10:00 – 25:00 – 5 rounds AQAP:

10 Strict Pull-ups

15 Dumbbell Floor Press 70/50

20 Air Squats

200m Run

Scale as needed. This piece has a 15 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next.

1c) 25:00 – 35:00 – 12-10-8 – AQAP:

Muscle-ups

Squat Snatch 135/95

Scale as needed. This piece has a 10 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next.

1d) 35:00 – 45:00 – 10 minute AMRAP:

20 Single Arm Dumbbell Box Step-ups 100/70

40 Double-unders

20 Alternating Dumbbell Hang Power Snatch 70/50

40 Double-unders

For the step-ups these are done holding a single Dumbbell in the Farmers/Hang position. Alternate sides each rep, switching the Dumbbell at the top of the Box Step-up.

Accessory:

2) Secondary Conditioning – 30 minute AMRAP:

100ft Walking Lunges

2 minute Hard Run

40 Box Step-ups 24/20

2 minute Hard Assault Bike

Work to keep pacing consistent throughout the course of the piece. Push the mono-structural pieces, and use the lunges and step-ups as active recovery.

3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat – Every 1:30 x 6 sets:

1 set @ 65%

1 set @ 70%

1 set @ 75%

1 set @ 80%

2 sets @ 85%

Warm-up as needed. Drop and reset between the Snatches. Both Snatches are full Squat.

3b) Olympic Lifting – 1 Power Clean + 1 Clean + 1 Jerk – Every 2:00 x 7 sets:

1 set @ 65%

1 set @ 70%

1 set @ 75%

2 sets @ 80%

2 sets @ 85%

Warm-up as needed. Drop and reset between Cleans. Second Clean is full Squat.

4) Gymnastics – Seated Ring Muscle-up Transitions: 5 sets of 5

Perform these as warm-up for today’s workout. No press out, just looking for full extension in the hang and transition over the rings. Use assistance as needed.

5) Trunk – Weighted Front Plank Hold: 4 sets of 1 minute

Rest 90 seconds between sets.

6) Posterior Accessory – Front Rack/Farmers Carry: 200m/side

Perform with Dumbbell or Kettlebell. One in the Front Rack, on in the Farmers Position.

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