WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

4 minutes Ski/Bike/Row

Then AMRAP…

10 Banded Face Pulls

5/side Single Arm Strict Press from Split Jerk Stance

Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation.

1b) 12:00 – 28:00 – Every 2:00 x 8 sets:

1 Behind the Neck Split Jerk +

1 Split Jerk

Start around 60% of your 1RM and build to a heavy set for the day. If you max out before the last set, try to keep your remaining sets within 80-90% of the days heaviest.

1c) 33:00 – 45:00 – Every 6:00 x 2 sets:

2 rounds of…

5-10 Ring Muscle-ups

50 Double-unders

10-15 Strict Handstand Push-ups

50 Double-unders

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault/Echo Bike: 5 sets of 5 minutes Max Distance

5 minute walk between sets.

3) Olympic Lifting – Seated Dead-Stop Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

4) Gymnastics – Strict Chest-to-bar Pull-up: “X” Reps Every 1:00 x 10 sets

Pick a rep count you can maintain for all 10 sets.

5) Trunk – Side Plank Hold w/Banded Row: 5 sets of 30 reps/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Banded Hamstring Curls: 100 Reps

Break-up as needed.

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