WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Cat/Cow

6 Bird Dog

7/side Single Leg Romanian Deadlift

Get your trunk primed and ready. Focus on good bracing and balance when working through the RDL’s.

1b) 10:00 – 25:00 – Every 2:30 x 6 sets:

15 Banded Kettlebell Deadlifts

+

15 D-Ball Bear Hug Box Step-ups

Start with a moderate load for the Deadlift and build via either increased Kettlebell weight or increased Band tension as deemed fit. Focus on being fast at the top of the movement and driving into the increasing tension…this is called accommodating resistance. Keep the weight fixed for the Step-ups, ideally using a box that puts your knee and hip in line when stepping.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 10 Kettlebell Upright Rows

Keep the movement nice and strict, work with a light enough weight that allows proper, clean positioning.

1d) 36:00 – 45:00 – 9 minute AMRAP:

12 Alternating Hang Dumbbell Power Snatch

21 Wall Balls

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg: 7 sets of 500m

Rest 60 seconds between sets. First set at a moderate pace, work for negative splits for every set after that.

3) Secondary Met-con – 5 rounds AQAP:

50 Heavy Rope Double-unders

3/2 Pegboards

Scale as needed.

4) Olympic Lifting – Clean Grip Romanian Deadlift: 5 sets of 10

Rest 2-3 minutes between sets. Use straps if you need them/have them. Load as deemed fit.

5) Gymnastics – 5 rounds for Quality:

20 Alternating Pistols

4-8 Unbroken Muscle-ups

Not for time, focus on clean movement. Pick a Muscle-up volume set size that is moderate in size for 5 unbroken sets.

6) Skills – Double/Triple-Under Practice: 10-15 minutes

Spend some time working on one of these, even if you’re proficient in Double-unders work on cleaning up your position.

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