WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Air Squat

10 Alternating Bird Dog

5/side RNT Romanian Deadlift

Take your time and focus on good range of motion and activation through your positions.

1b) 10:00 – 25:00 – Every 3:00 x 5 sets:

8/side D-Ball On Shoulder Squats

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16 Prone Medball Hamstring Curls

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Remaining Time Easy Cardio

For the D-Ball Squats these are done with the Ball on the shoulder, perform 8 on 1 side, then switch to 8 on the other side. Medball Curls take your time and focus on good activation and control of the movement. Fill any remaining time left on the machine at an Easy to Moderate pace.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side RNT Kettlebell Romanian Deadlift

Focus on position and balance first, load second…depending on your abilities and control, this may be done with no loading at all.

1d) 36:00 – 45:00 – 9 minute AMRAP:

18 Dumbbell Deadlifts

18 Burpee Lateral Dumbbell Hops

Scale as needed. Use a loading that allows you to perform the Deadlifts unbroken for at least a couple of rounds.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 5 x 1 minute Hard Effort – 2 minutes Rest

C – 10 x 20 seconds Sprint – 2 minutes Rest

Rest as needed between parts A, B, and C. For the Sprints really try and good all out and hit that top end output (reference total meters, as well as max wattage).

3) Olympic Lifting – Hi-Hang Muscle Clean: 3 Reps Every 1:00 x 10 sets

Load as deemed fit. Focus on clean position and movement.

4) Gymnastics – Vertical Crank: 10-15 minutes Practice

Work on this skill.

5) Trunk – Stall Bar Reverse Leg Lifts: 5 sets of 5

Rest 90-120 seconds between sets.

6) Posterior Accessory – Walking Lunges w/Light Dumbbells: 400m

Light, as in you shouldn’t have to put them down at all. Not for time. Perform at a steady state pace.

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