WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

5 Inchworm

10 Per Side, Toe-Up

15 Kettlebell Romanian Deadlifts

1 minute Ski/Bike/Row

Increase the intensity on the machine each round to get your heart rate up. Perform the Inchworm with a Push-up.

1b) 12:00 – 26:00 – Every 2:00 x 7 sets:

5/side Kettlebell Suitcase Deadlift @ Tempo (1-1-3)

+

20 Hip Thrusts

Load the Deadlifts appropriately so they are heavy and demanding, focus on that good control and 3 second lower back to the bottom. Hip Thrusts should be performed with just your bodyweight, hold the top for a brief pause at the top.

1c) 26:00 – 34:00 – Every 1:00 x 8 sets: 4-6/side Single Arm Dumbbell/Kettlebell Row

Load these heavy. Keep the movement strict. Perform all reps on 1 side before switching to the other side. Perform off of a bench.

1d) 37:00 – 45:00 – 8 minute AMRAP:

500/450m Row or Ski – 1000/900m C2 Bike – 1200/1100m Assault Bike

Then… AMRAP…

10 Knees-up

20 Wall Balls

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg: 6 x 3000m

Rest 2 minutes between efforts. Work for hard, but maintainable efforts.

3) Secondary Met-con – “Happy Star”- 4 rounds AQAP:

200-300m Hill Run

5-7-9-11 Burpee Over 24″ Hurdle/Box

5-7-9-11 Thrusters @ 135/95 > 145/105 > 155/110 > 165/115

Scale as needed. Work with the terrain you have available to you.

4) Olympic Lifting – Clean and Jerk – Every 2:00 x 7 sets:

Set 1: 4+1 @60-65%

Set 2: 4+1 @70-75%%

Set 3: 4+1 @80%

Set 4-5: 3+1 @85%

Set 6-7: Heavy Single

All reps are full Squat and split Jerk.

5) Gymnastics – Supinated Bar Row: 5-10 Reps Every 2:00 x 7 sets

Load as deemed fit. Pick a rep count you can maintain for all 7 sets…think about whether you need more top end pulling strength, or more muscular endurance work with your pulling.

6) Skills – Hanging: Accumulate 3 minutes

7) Trunk – Pallof Press Hold + Walk Out: 3 sets of 45 seconds/side

Rest 90-120 seconds between sets.

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