WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1 – 10 Per Side, Side Plank Dips

Station 2 – 20 Banded Pull Aparts

Station 3 – 20 Banded Good Mornings

Station 4 – (3x) Muscle Clean + Hang Power Clean + Push Press

Get your positions opened up and get some blood flowing. If you’re Olympic Lifting today use a Barbell for the Warm-up, if you’re not use a PVC pipe.

1b) 12:00 – 32:00 – Every 1:00 x 20 sets:

Sets 1-5 (12:00 – 17:00) – 5-8/side Split Stance Medball Good Mornings

Sets 6-10 (17:00 – 22:00) – 5-8/side Single Arm DB/KB Upright Row

“Sets 11-20” (22:00 – 32:00) – 2k Row/Ski OR 1 mile Run OR 4k Bike Erg OR 5k Assault Bike

Pick reps, loads, etc. that allow you to maintain for the first 10 sets. For the Machine, this is a for time piece, 10 minute window to get it done, push it hard and set a benchmark time for yourself.

1c) 36:00 – 45:00 – 9 minute AMRAP:

10 Dumbbell Hang Squat Clean Thrusters 25/15

10 Burpee Box Jumps 24/20

Scale as needed.

Accessory:

2) Secondary Conditioning – Run:

A – 10 minute Easy Warm-up

B – 4 sets of 800m Hard + 400m Recovery Jog

C – 5 sets of 100m Sprint + 100m Walk

D – 10 minute Easy Cool Down

Rest as needed between parts, but this can be performed straight through with no breaks.

3) Olympic Lifting – Clean Grip Romanian Deadlift: 5 sets of 8

Rest 90-120 seconds between sets. Use straps if you need them/have them. Build as heavy as deemed fit.

4) Gymnastics Conditioning – 5 rounds of:

5 High Box Jumps w/Step Down

3-10 Unbroken Ring Muscle-ups

250m Easy Ski Erg

Pick a quantity of Muscle-ups that you feel is challenging but you can perform unbroken, with minimal transition/rest for all 5 sets.

5) Trunk – Ring Hanging L-Sit: 8 sets of :10 ON/:20 OFF

Scale times up or down as needed based on ability. If you can’t hold an L-Sit, start with a Knee Tuck, or with one Knee Tucked, and one leg in the L-Sit, and alternate sides each set.

6) Posterior Accessory – Tall Kneeling D-Ball Bear Hug Sit-to-Stand: 5 sets of 10

Rest 90-120 seconds between sets. Starting holding the D-Ball in the Tall Kneeling position, sit back onto your feet, then drive back up to the Tall Kneeling position, this makes a rep.

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