WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

1/side Turkish Get-Up

5 Kettlebell Pause Upright Row

10 Bent Over Flyes

50 Single-unders

Take your time, use light weights, and focus on establish good positions on all movements.

1b) 12:00 – 22:00 – Every 2:00 x 5 sets:

35 Double-unders

5-10 Strict Handstand Push-ups

35 Double-unders

1-3 Strict Muscle-ups

Pick efforts you can maintain for all 5 sets.

1c) 22:00 – 32:00 – Every 1:00 x 10 sets: 1 Split Jerk

Start around 60% of your 1RM and build as deemed fit. If things feel good, go heavy, if they don’t keep it in the 70-85% range and focus on clean, snappy lifts.

1d) 37:00 – 45:00 – 8 minute AMRAP:

10 Dumbbell Plank Rows 70/50

10 Box Jumps 30/24

10 Dumbbell Push Press 70/50

10 Box Jumps 30/24

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg: 2K Time Trial

Warm-up as needed. Get after it!

3) Weightlifting – Halting Push Press: 7 sets of 2

Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds each rep. Build as heavy as deemed fit.

4) Gymnastics – Rope Rows: 3 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit. Feet on 20″ Box.

5) Trunk – Hollow Rocks: 100 Reps

Keep track of time and attempts to complete.

6) Posterior Accessory – Farmers Hold: 3 x 1 minute

Rest 2 minutes between sets. Load as heavy and with whatever item you want.

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