WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

3/side Plate Flip

2/side Hip Air Plane With Band Around Knee

2 Clean Deadlift

2 Thruster

All athletes can use a PVC Pipe or Barbell to warm-up.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 15 Kettlebell Goblet Pause Sumo Squats

Start with a light load and build each set as deemed fit. Sumo stance should be wide, 1-2ft wider than your normal squat stance. Pause in the bottom for 1-2 seconds on each rep.

1c) 19:00 – 31:00 – Every 1:30 x 8 sets:

Station 1 – 10/side Front Foot Elevated Single Leg Hip Thrusts

Station 2 – 30 Alternating Single Arm Russian Kettlebell Swings

Focus on position and activation, not speed. Scale volume of reps as needed based on ability/capacity. For the Swings pick a loading that allows you to be comfortable with the hand switch if you’ve never done this. Alternate hands each rep, the hand switch should take place at the peak of the movement where the Kettlebell hits a standstill and is no longer traveling up, but also hasn’t started to fall yet.

1d) 34:00 – 45:00 – 3 sets of 3:00 ON/1:00 OFF – AMRAP:

15 Dumbbell Overhead Lunges

12 Knees-up

9 Burpees

Dumbbell Lunges are with a Dumbbell in each hand overhead. If you don’t have the mobility scale to the Front Rack. AMRAP in the 3 minutes, pick-up where you left off from the previous AMRAP. Scale as needed.

Accessory:

2) Secondary Conditioning – Ski Erg: 40 minutes Max Calories (Every 5 minutes Perform 5 Wall Climbs)

Workout starts on the Ski Erg, perform your first set of Wall Climbs at 5:00. Have fun.

3) Olympic Lifting – Snatch Pull: 3 sets of 3 @ 80%

Rest 90-120 seconds between sets. Reset the bar on the floor each rep. Use straps if you need them/have them.

4) Gymnastics – Towel/Rope Pull-ups: 5 sets of 5-10 Reps

Rest 2-3 minutes between sets. Pick a rep count you can maintain for all 5 sets. Add loading as deemed fit.

5) Trunk – Deadbug w/Plate Overhead: 5 sets of 10

Rest 90-120 seconds between sets. Hold bottom position for one breath on each rep.

6) Posterior Accessory – Dumbbell Stiff Leg Deadlift: 3 sets of 20

Rest 90-120 seconds between sets. Focus on position/range-of-motion over loading. Stand on a platform to work to a deficit if you have a large amount of low back/hamstring flexibility.

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