WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Deadbugs

5/side Front-to-Back Lunges

10 Good Mornings

1:00 Easy Cardio

Take your time with the Dead Bugs and Good Mornings and really make sure you are hitting good position and activation.

1b) 11:00 – 23:00 – Every 2:00 x 6 sets:

2 Vertical Leaps

+

1 Halting Jerk Dip +

1 Halting Push Press +

1 Halting Split Jerk

Perform the 2 vertical leaps, then go to the rack and perform the complex. For the Halts, hold the bottom of the dip for 2-3 seconds on each rep.

1c) 23:00 – 32:00 – Every 1:00 x 9 sets: 1-5 Strict Ring Muscle-ups

No kipping. Scale to an assisted version as needed.

1d) 35:00 – 45:00 – 10 minute AMRAP:

21 V-Ups

15 Deficit Push-ups 4″

9 D-Ball Bear Hug Box Step-ups 150/100 @ 24/20

Scale as needed. Step-ups are 9 total reps.

Accessory:

2) Secondary Conditioning – Hill Spring: 10 x 30 seconds

Rest 2 minutes between sets. Hard efforts.

3) Olympic Lifting – Push Jerk + Split Jerk:

2 sets of 2 + 1 @65%

2 sets of 2 + 1 @70%

3 sets of 2 +1 @75%

Rest 90-120 seconds between sets.

4) Gymnastics Conditioning – 5 rounds of:

10 Supinated Bar Rows

10 Banded Dumbbell Pull Overs

10 Strict Ring Dips

As fast as possible for quality.

5) Trunk – 7 minute AMRAP:

20 Banded Mountain Climbers

20 Hollow Rocks

Hold to tight good positions over going fast.

6) Posterior Accessory – Banded Bulgarian Split Squats: 4 sets of 10/side

Rest 90-120 seconds between sets. Build to a max band tension.

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