WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

10 Alternating Plank Shoulder Taps

10 Alternating Toe-ups

10 Alternating Single Leg Romanian Deadlift w/Medball

200m Run

AMRAP for Warm-up. Take your time, get things moving and focus on clean positions.

1b) 15:00 – 45:00 – 30 minute AMRAP:

30 Dumbbell Hang Squat Cleans 25/15

40 Burpees

500m Run

If you have a physical restriction and can’t run your subs are 625m Row/Ski, 1250m C2 Bike, 1500m Assault Bike

Accessory:

2) Secondary Conditioning – 60 minute AMRAP:

100m D-Ball Carry

20 Lateral Hurdle Hops

30 Abmat Sit-ups

40 Box Step-ups 24/20

5 minutes Ski/Bike/Row/Run

Zone 2/3 pace, smooth and steady.

3) Olympic Lifting – Tempo (3.2.0) Overhead Squat: 3 Reps Every 3:00 x 5 sets

Warm-up as needed. 3 seconds down, 2 second pause, quick out of the hole. Build as heavy as deemed fit. Perform from the rack.

4) Gymnastics Conditioning – Every 1:00 x 12 sets:

4-8 Wall Facing Strict Handstand Push-ups +

8-12 Alternating Pistol Squats

Pick a rep scheme you feel you can maintain in unbroken sets for all 12 sets.

5) Trunk – Strict Toes-to-bar: 4 sets of 10-15 reps

Rest 90-120 seconds between sets. Use a stall bar if you have one.

6) Posterior Accessory – Seated Good Mornings: 5 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading. Sitting height should be you just above parallel in a Squat.

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