WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

:30 Second Wrist Stretch On Floor

10 Pause Banded Face Pulls

5/side Kettlebell Windmills

1 minute Ski/Bike/Row

Take your time on the Windmills and focus on clean, nice positions. Pick-up the tempo on the machine each round to get your heart rate up.

1b) 12:00 – 30:00 – Every 1:30 x 12 sets:

Sets 1-4 – (12:00 – 18:00) – 5 Push Press

Sets 5-8 – (18:00 – 24:00) – 3 Push Jerk

Sets 9-12 – (24:00 – 30:00) – 1 Split Jerk

Start around 60% of your 1RM Push Press and build loading from there. Goal should be to add load to the bar every set through the duration of the 12 sets.

1c) 35:00 – 45:00 – 10 minute AMRAP:

10 Dumbbell Bench Press 70/50

10 D-Ball Over The Shoulder 150/100

1 Strict Muscle-up + 9 Strict Ring Dips

5 D-Ball Over The Shoulder 150/100

Scale as needed. Ring Dips must be performed from the high rings. You must perform a Strict Muscle-up to complete your first Ring Dip, if you break the set, you may kip to get back up to finish the set.

Accessory:

2) Monostructural Conditioning – Every 1:00 x 20 sets: 18/15 Calories Ski Erg

Scale output as needed for consistency across all 20 sets.

3) Olympic Lifting – Jerk Recovery: 5 sets of 3

Rest 90-120 seconds between sets. Goal should be to work around 100% of your 1RM Jerk to heavier.

4) Gymnastics – Weigthed Push-up: Establish a 1RM

Don’t spend more than 15 minute on this.

5) Trunk – Hollow Hold: 10 sets of :30 ON/:30 OFF

Scale time domains as needed, goal is to hold unbroken for the entire ON.

6) Posterior Accessory – Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Use assistance/add loading as deemed fit.

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