WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Band Pull-Aparts

10 Kettlebell Deadlifts

10 Air Squats

Get some blood flowing, work on picking up the tempo on the Deadlifts and Air Squats each round to get your heart rate up a little.

1b) 10:00 – 45:00 – AQAP:

10 rounds of…

7 Burpees

7 Ring Rows

Then…10 rounds of…

8 Dumbbell Deadlifts

6 Dumbbell Hang Power Cleans

4 Dumbbell Overhead Lunges

Then…10 rounds of…

12/9 Calories Ski/Bike/Row

18 Air Squats

Scale as needed. Have fun, don’t get lost on your rounds.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 minutes Easy Warm-up

B – 7 sets of – :30 Hard/:30 Active Recovery

C – 7 sets of – 2:20 Moderately Hard/:40 Active Recovery

Rest 2 minutes between Part B and C. Work for hard, but maintainable efforts.

3) Weightlifting – Snatch Pull: 5 sets of 5 @ 90%>

Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between each rep.

4) Trunk – Front Plank Hold: 4 sets of 1 minute

Rest 60 seconds between sets. Add load as deemed fit.

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