WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

1 minute Ski/Bike/Row

10 Air Squats

10 Kettlebell Romanian Deadlifts

10 Down Dog + Calf Stretch

Start slow and pick-up your intensity through each round to get yourself good and warm.

1b) 15:00 – 45:00 – 30 minute AMRAP:

1000m Row/Ski OR 2000m C2 Bike OR 2400m Assault Bike

Then…5 rounds of…

10 Dumbbell Deadlifts

15 Wall Balls

20 Box Jumps

Scale as needed. Be mindful that your legs will be sapped jumping onto the box, make sure you’re getting a good jump and picking up your legs as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg:

5000m

Every 3:00 Perform 5 Strict Press @ 60% of 1RM

Workout starts with the Strict Press. You may perform these from the rack.

3) Weightlifting – Every 1:00 x 20 sets: 1 Snatch

Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss.

4) Gymnastics Conditioning – AQAP:

50 Calorie Row

50 Strict Pull-ups

50 Calorie Row

For the Pull-ups if you get to singles, lower yourself to the bottom of every rep instead of just dropping from the top.

5) Trunk – 3 rounds for Quality:

20 Alternating Plank Shoulder Taps

20 Alternating Single Leg V-Ups

Scale as needed.

6) Posterior Accessory – Negative Reverse Hyper: 5 sets of 8

Rest 90-120 seconds between sets. Use a load that allows you to lower under control taking 2-3 seconds per rep.

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