WOD:

1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF:

Station 1 – Hip 90-90 Rotation

Station 2 – Inchworm w/Push-up

Station 3 – Clean Pull + Hang Power Clean + Push Press

Use a PVC Pipe or Barbell depending what is appropriate for your abilities/skill level.

1b) 11:00 – 20:00 – Every 1:00 x 9 sets:

Station 1 -20 seconds/side Tall Kneeling Dumbbell or Kettlebell Overhead Hold

Station 2 – 8/side Dumbbell Lying Side Press

Station 3 – 10 Medball Hamstring Curls

Focus for this piece should be on positioning and activation. Focus on those first before loading, think of this as additional Warm-up/PT oriented work. Load as deemed fit.

1c) 20:00 – 29:00 – Every 30 seconds x 18 sets:

10 seconds Sprint Ski/Bike/Row

20 seconds Easy/Active Recovery

Go hard and get after it!

1d) 34:00 – 45:00 – AQAP:

50 Tuck Crunches

50 Kettlebell Swings

40 Dumbbell Floor Press

40 Kettlebell Sumo Deadlift High Pulls

30 Tuck Crunches

30 Single Arm Kettlebell Push Press

Pick one Kettlebell loading for all movements…it’s okay to have one movement easy, and another a struggle, that’s how life works right! For the Push Press, break-up in sets of 5 per arm, this should likely be the most demanding movement relative to the loading, so probably best to pick your loading off of the Push Press, using a load that is tough for you to get through, maybe having to break-up into 2 or 3 set.

Accessory:

2) Mixed Modality Steady State Conditioning – 60 minute AMRAP:

Every 1:00 x 7 sets – 8-12 Calories Ski/Bike/Row

1 minute Low Ring Plank Hold

Every 1:00 x 5 sets – 10-15 Calories Ski/Bike/Row

1 minute Active Hang From Pull-up Bar

Every 1:00 x 3 sets – 15-20 Calories Ski/Bike/Row

1 minute GHD Hip Extension Hold

Perform this using only the transition time in the last minute of the EMOTM’s to transition to the gymnastics oriented hold, and then right back onto the machine.

3) Secondary Met-con – Every 5:00 x 5 sets:

7/5 Ring Muscle Ups

10 Deadlifts 225/155

20/15 Cals Assault Bike

Scale as needed. Stimulus is that both the Muscle-ups and Deadlifts should be done unbroken. Don’t try, especially for guys, to max effort the Assault Bike for quick calories, goal is to a hit a hard, but steady state wattage to get you through this. Goal should be for all 5 sets to be +/- 5 seconds of each other.

4) Weightlifting – Hi-Hang Muscle Snatch: 7 sets of 3

Little technique work. Load as deemed fit. Rest 90-120 seconds between sets.

5) Gymnastics – L-Sit Strict Supinated Pull-ups: “X” Reps Every 1:00 x 10 sets

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

6) Trunk – V-Ups: 80 for time

Break-up as needed.

7) Accessory – Wide Grip Lat Pull Down: 3 sets of Max Reps @ 80/70% of Bodyweight

Rest 3 minutes between sets. Perform strict to failure, and then use your full body for up to another 5 reps for overload.

8) Accessory – Single Arm Dumbbell Rows: 3 sets of 20/side

Rest 90-120 seconds between sets. Keep the movement strict, and use a load that doesn’t put you near failure.

9) Accessory – Banded Lat Press Down: 100 Reps