WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5 PVC Pass Through + 10 Behind the Neck Snatch Grip Strict Press

Station 3 – 10 Alternating Lateral Lunges w/Pause

Increase the tempo on the machine each round to get your heart rate up and get your body warm.

1b) 15:00 – 45:00 – 30 minute AMRAP:

1200m Assault Bike or 1000m C2 Bike or 500m Row/Ski 

15 Push-ups

30 Abmat

45 Air Squats

Scale as needed.

Accessory:

2) Secondary Conditioning – Least Desired Machine: 40 minutes Max Calories

Use the machine you like the least and get after it.

3) Weightlifting – Snatch Balance: 7 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Gymnastics – 5 sets of:

5 Bar Pull-Overs +

5 Strict Pull-ups

Rest 90-120 seconds between sets. Perform this as a complex. Scale as needed.

5) Trunk – Hollow Hold w/Plate Overhead: 3 x 1 minute

Rest 90-120 seconds between sets. You pick the loading for the plate.

6) Posterior Accessory – Single Leg Kettlebell Romanian Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all 10 reps on 1 side before switching to the other side. Focus on positioning over loading.

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