WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets:

Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold

Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats

Pick up the pace through each round and get yourself moving and warm.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10 Bench Press

Warm-up as needed. You should be looking to start around 60-70% of your 1RM. Build as deemed fit, or pick a difficult load and try to perform straight sets through for all 5 sets. If you’re looking for additional work during the rest period perform 1 minute of Bodyweight Box Step-ups @ 24/20.

1c) 30:00 – 45:00 – 15 minute AMRAP:

10 Strict Deficit Handstand Push-ups 3/2″

10 Hang Power Cleans 185/135 > 195/140 > 205/145 > 215/150 > 225/155 > 235/160 > 245/165

200m Active Recovery Run

Scale as needed. Goal stimulus, at least for the first 3 rounds is that all movements should be done unbroken. Perform the run at a whatever pace is appropriate based on the desired stimulus to complete the movements unbroken. If you get past the 7 rounds listed, continue to add loading at 10lbs for guys, and 5lbs for ladies.

Accessory:

2) Secondary Conditioning – Every 1:00 x 21 sets:

Station 1 – 200m Run @ Mile PR Pace

Station 2 – 25/20 Calories Rowed

Station 3 – Rest

Scale as needed. Get after it.

3) Olympic Lifting – Push Press w/2 second Overhead Hold:

2 sets of 3 @ 85%

2 sets of 3 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Hold for 2-3 seconds overhead on each rep.

4) Gymnastics – Ring Muscle-up to Ring Handstand Push-up Transition: 10-15 minutes Practice

Have fun.

5) Trunk – 1/2 Turkish Get-up: 5 sets of 5/side

Rest 90-120 seconds between sets. Work as heavy as able.

6) Posterior Accessory – Sled Drag: 8 x 50m

Rest 60 seconds between sets. Heavy as possible while moving unbroken.

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