WOD:

1a) 0:00 – 12:00 – Every 1:00 x 12 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5/side Tall Kneeling Single Arm Kettlebell Press

Station 3 – 20 seconds/side Bird Dog Hold

Increase intensity on the machine and loading on the Kettlebell each round as deemed fit to get you good and warmed up.

1b) 17:00 – 29:00 – Every 1:30 x 8 sets: 3 Push Press w/5 second Negative

Emphasis on this piece is the negative first and foremost. Most athletes most likely won’t be able to work much heavier than 60-70% of their 1RM. Be strict with the negative, and have the 5 seconds take the duration of the range of motion, not just the first few inches, and then just let the bar drop to the front rack. Stimulus first, loading second!

1c) 29:00 – 39:00 – Every 1:00 x 10 sets: 1 Halting Jerk

Hold the bottom of the dip for 2-3 seconds before extending to finish. Start your loading where you finish your Push Press and climb as deemed fit.

1d) 40:00 – 45:00 – 5 minute AMRAP:

10 Ring Dips

10 Box Jump Overs 30/24

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – Every 1:00 x 10 sets – 15/12 Calories

B – 2 x 15 minutes – 5 minutes Rest

C – 5 minute Easy Cool Down

Rest as desired between each part. Part B the goal is for hard efforts, goal is to keep the efforts within 100m of each other.

3) Weightlifting – Jerk Recovery: 7 sets of 3

Rest 90-120 seconds between sets. Start around 80% of your 1RM Jerk and climb as deemed fit.

4) Gymnastics – Ring Muscle-up: 1-5 Reps Every 1:00 x 10 sets

Pick an output you can maintain in unbroken sets for all 10 sets.

5) Trunk – L-Sit Hold: 10 sets of :15 ON/:45 OFF

Scale time up or down as needed.

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