WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Kettlebell Romanian Deadlifts

10 Scapula Pull-ups

10 Alternating Lunges

Increase the tempo, and loading if you want, of your movements each round as you work through this 7 minute warm-up.

1b) 12:00 – 27:00 – 15 minute AMRAP:

150 Heavy Rope Single-unders

50 Alternating Hang Dumbbell Snatch

25 Knees-up

Scale as needed.

1c) 30:00 – 45:00 – 5 sets of 2:00 ON/1:00 OFF:

10 Supinated Strict Pull-ups

20 Alternating Dumbell Front Rack Lunges

Max Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 10 minute Easy Warm-up

B – 5 sets of – 3:00 @ Moderate + 1:30 @ Hard + :30 @ Walk

C – 5 minute Walk/Cool-down

Work for consistent efforts on Part B. Rest as desired between each part.

3) Secondary Met-con – Every 1:30 x 10 sets:

5 Paralette Handstand Push-ups

2 Squat Snatches 135/95>

Pick a deficit for the Handstand Push-up that you can maintain through the course of the 10 sets in Unbroken sets. Build the loading on the Snatches each set as deemed fit.

4) Weightlifting – Hang Snatch High-Pull: 5 sets of 3

Rest 90-120 seconds between sets. Use straps if you need them/have them. Load only as heavy as you can get the bar to the sternum.

5) Gymnastics – Wall Facing Handstand Hold: 5 sets of 1 minute

Rest 60 seconds between sets. Add a weight vest as deemed fit.

6) Skills – Pistol Squat: 10 minutes Practice

Work on any facet of the movement, a variation of, or work mobility.

7) Trunk – Side Plank Hold w/Kettlebell Overhead: 5 sets of 45 seconds/side

Rest 60 seconds between sets.

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