WOD:

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

Station 1- 40 seconds Single-unders

Station 2- 10 Squat Hold + Reach Overhead

Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings

Station 4 – Muscle Clean + Pause Front Squat x 3 cycles

Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell.

1b) 13:00 – 25:00 – Every 1:00 x 12 sets:

Sets 1-6 – (13:00 – 19:00) –  10 Banded Good Mornings + 10 Tuck Crunches

Sets 7-12 – (19:00 – 25:00) 10/side Kettlebell Suitcase Deadlifts

Scale output as needed to complete within the minute. Pick loading you can maintain for all 6 sets of each movement.

1c) 30:00 – 45:00 – 15 minute AMRAP:

150 Single-unders

25 Wallballs

15 Ring Rows

10 Box Jumps

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run – 4 sets of:

400m @ Hard pace

100m @ Moderate pace

400m @ Hard pace

100m @ Moderate pace

400m @ Hard pace

100m @ Moderate pace

Rest 5 minutes between sets. Work for consistent paces on each of your respective distances.

3) Secondary Met-con – 3 rounds AQAP:

21 Calories Ski Erg

15 Front Squats 185/135

9 Bar Muscle-ups

Scale as needed.

4) Olympic Lifting – Clean High-Pull: 5 sets of 5

Rest 2-3 minutes between sets. Reset on the floor between reps. Only load up to your ability to get the bar to the mid sternum area.

5) Gymnastics – Strict Supinated Grip Rope Rows: 5 sets of 5

Rest 2-3 minutes between sets. Add load and put feet on a box as needed.

6) Trunk – Strict Knee-up + Twist: 4 sets of 12

Rest 90-120 seconds between sets. Twist should be 90 degrees one direction, then alternate the other direction on the following rep.

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