WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Banded Pass-Throughs

10 Alternating Pause Lateral Lunges

15 Good Mornings

Get your positions opened up from the last two days and start to get a little blood flowing.

1b) 10:00 – 30:00 – Every 5:00 x 4 sets:

0:00 – 3:00 – 3 Pause Front Squats + 2 Split Jerk

3:00 – 5:00 – 10-15 Strict Deficit Handstand Push-ups

For this part you have two separate pieces to perform in the 5 minute window. From 0-3, perform the Front Squat and Jerk Complex, pausing for 2-3 seconds in the Squat, the goal should be to work and build heavy here. From 3-5 in the set perform the Handstand Push-ups. We want you moving strict today, so scale to a normal Handstand Push-ups as needed. Pick a rep count on that you can maintain unbroken sets for this movement.

1c) 30:00 – 45:00 – Every 5:00 x 3 sets:

20 Dumbbell Push Press 70/50

200m Run

20 Dumbbell Plank Rows 70/50

200m Run

Scale as needed. If you cannot physically run you can sub to 250m Row or Ski, 500m C2 Bike, 600m Assault Bike.

Accessory:

2) Secondary Conditioning – 10 sets of – 3 minute AMRAP – 1 minute Rest:

15/10 Calories Bike Erg Standing

10 Squat Thrust Box Jumps

Focus on steady output and pacing on this. Each AMRAP will start where you left off. Goal pace, think of what a steady state pace of doing this for 30 minutes would look like, and bring it up just a little bit from that pace since you have 1 minute of rest every 3 minutes.

3) Olympic Lifting – Behind the Neck Clean Grip Strict Press:

3 sets of 5

3 sets of 3

3 sets of 1

Rest 90-120 seconds between sits. Build up to a heavy single for the day.

4) Gymnastics – Supinated Grip Strict Chest-to-bar Pull-up: 3-8 Reps Every 1:00 x 10 sets

Pick an output you can maintain for all 10 sets. Add load/assistance as deemed fit.

5) Trunk – Copenhagen Plank Hold: 5 sets fo 30 seconds

Rest 90-120 seconds between sets.

6) Posterior Accessory – Banded Hip Thrusts: 4 sets of 20

Rest 90-120 seconds between sets.

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