WOD:

1a) 0:00 – 9:00 – 9 minute AMRAP:

10 Scapula Push-ups

15 Air Squats

20 Alternating Single Leg Romanian Deadlifts w/Body

200m Run or 1 minute Machine

For quality and warm-up, not for max reps. Get your body prepped and feeling good.

1b) 13:00 – 20:00 – 7 minute AMRAP:

10 Alternating Dumbbell Hang Power Snatch

20 Alternating Single Arm Dumbbell Overhead Lunges

For the Lunges switch hands after 10 reps. These are done as forward stepping.

1c) 22:00 – 29:00 – 7 minute AMRAP:

Max Wall Balls

Pick a weight you can perform at least 20 unbroken reps with.

1d) 31:00 – 45:00 – 3 rounds AQAP:

400m Run

21 Kettlebell Swings 26/18

12 Ring Rows

If you’re outside perform the Swings with your Dumbbell, and perform 12/side Single Arm Bent Over Rows with your Dumbbell as a sub for the Ring Row.

Accessory:

2) Secondary Conditioning – Bike Erg

A – 5K Easy-to-Moderate Warm-up

B – 10 sets of 1000m Hard – Rest Equal to Work Time

Perform on a lower damper working on cadence and pedal turn over. Work for consistency in your times on the 1K efforts.

3) Olympic Lifting – Overhead Squat: 10RM

Establish a 10RM for the day. Spend no more than 15 minutes from empty barbell to finish.

4) Gymnastics Conditioning – 4 rounds for Quality of:

5 Wall Climbs

10 Wall Facing Strict Handstand Push-ups

15 second Wall Facing or Freestanding Handstand Hold

20 Handstand or Plank Shoulder Taps

Not for time, but move through this with intention.

5) Trunk – Kettlebell Side Bends: 4 sets of 15/side

Rest 90-120 seconds between sets. Load these HEAVY.

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