WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dog 

10 Band Pull-Aparts

10 Glute Bridge-ups

5 Burpees

Take your time and focus on positions and activation.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

5/side Single Arm Dumbbell Push Jerk

+

10 Medball-To-Toe Alternating Single Leg V-ups

Start at a moderate load for the Dumbbell Push Jerk and build each set as deemed fit.

1c) 20:00 – 28:00 – 8 minute AMRAP:

15/10 Calories Ski/Bike/Row

5/side Lunge Hold + Ball Slam

Holding a lunge position with your knee at about 50% range of motion perform 5 Ball Slams, then switch stances for the other side. Focus on this piece is being powerful on the Ball Slams, don’t rush them just to get another round done.

1d) 30:00 – 40:00 – Every 2:00 x 5 sets:

1-5 Strict Ring Pull-ups

+

1-5 Strict Muscle-ups

Pick a quantity of rep you can maintain, reps don’t have to match from one movement to the next.

1e) 40:00 – 45:00 – 5 minute AMRAP:

30 seconds/side Side Plank Hold

10 Superman Arch-Ups

Take your time and don’t rush anything, focus on movement quality and positions.

Accessory:

2) Secondary Conditioning – Run: 5K for Time

Benchmark an old running track, or just go out for a hard 5K wherever.

3a) Olympic Lifting – Push Jerk + Split Jerk:

1 set @ 70%

2 sets @ 75%

2 sets @ 80%

2 sets @ 85%

Warm-up as needed. Rest 90-120 seconds between sets.

3b) Olympic Lifting – Jerk Overhead Hold: 3 sets of 45 seconds

Perform a Jerk Recovery to stand the bar out of the rack. Load as heavy as deemed fit.

4) Gymnastics – Paralette Handstand Push-ups: “X” Reps Every 1:00 x 10 sets

You pick the reps and whether you’re performing them Strict or Kipping.

5) Trunk – Copenhagen Plank Hold on Band: 5 sets of 20-30 seconds/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Banded Hamstring Curl: 100 Reps

Break-up as needed.

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