WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Pause Table Top Up/Downs

10 Band Pull Aparts

15 Russian KB Swings

Focus on good positioning and activation to get your body prepped and ready.

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

Sets 1-5 – 5/side Single Arm Single Leg Glute Bridge Up Hold + Kettlebell Floor Press

Sets 6-10 – 5/side Kettlebell Windmill

Use loading that you can either maintain, or build upon for all 5 sets of each movement. Focus on good positioning and taking your time with the movements, not rushing them.

1c) 22:00 – 32:00 – Every 2:00 x 5 sets:

15 Kettlebell Sumo Deadlift High Pull

+

15 Push-ups

Pick a weight and stay fixed for all 5 sets for the High-Pulls. If you don’t have the capacity for this volume of Push-ups, scale to a Knee or Banded Push-up.

1d) 35:00 – 45:00 – 10 minute AMRAP:

21 Wall Balls

15 Alternating Single Arm Dumbbell Hang Power Clean + Push Press

9 Lateral Hops Over the Dumbbell

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 3 x 100 Calories @ Damper 4/7/10 – Rest Equal to Work Time

C – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Push Press:

  • Establish a Heavy Double for the Day

  • 3 sets of 5 @ 70% of Heavy Double

Rest as needed between sets. Don’t spend more than 10-15 minutes Establishing your heavy double.

4) Gymnastics – Strict Handstand Push-up: Every 1:00 x 5 sets – 20/18/16/14/12 reps

Scale volume as needed. Goal is unbroken sets, each set the reps drop by 2.

5) Trunk – Strict Toes-to-bar: 4 sets of 6-8

Rest 90-120 seconds between sets. Use the stall bar if you can/have one.

6) Accessory – Bench Press: 5 sets of 5 @ 70%

Rest 2-3 minutes between sets.

7) Accessory – Tall Kneeling Landmine Press: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

8) Accessory – Single Hip Extension: 5 sets of 10/side

Rest 90-120 seconds between sets. Add load as deemed fit.

9) Pre-Hab – 3-5 sets of:

10 Band Resisted Scapular Push Ups

10 Bent Over YATW

1:00 Handstand Hold (Free Standing if Able)

For quality, not for time.

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