WOD:

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

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 10 Goblet Squats + 10 Russian Swings

Station 3 – 20 seconds Hollow Hold + 20 seconds Table Top Hold

Increase pace/intensity on the machine each round to get your aerobic system primed.

1b) 13:00 – 45:00 – AQAP:

40 Dumbbell Goblet Squats

30 Ring Rows

20 Single Arm Devils Press

800m Run

32 Dumbbell Goblet Squats

24 Ring Rows

16 Single Arm Devils Press

600m Run

24 Dumbbell Goblet Squats

18 Ring Rows

12 Single Arm Devils Press

400m Run

Scale as needed.

Accessory:

2) Monostructural Conditioning – Trail Walk/Ruck: 60 minutes

Get outside, it’s going to be beautiful. Wear a backpack or vest.

3) Olympic – Battery – Every 1:00 Until Failure:

3 Burpee Box Jumps 30/24

1 Thruster 185/135

Thruster is performed from the floor. Men increase load by 10lbs each minute, ladies by 5lbs each minute.

4) Gymnastics – Bar Pull-Overs: 5 sets of 5

Rest 90-120 seconds between sets.

5) Trunk – GHD Sit-up Hold: 5 sets of 30-60 seconds

Pick a time you can maintain unbroken. Rest 90-120 seconds between sets. Add load as deemed fit.

6) Posterior Accessory – Sled Drag: 8 x 50m

Rest 90-120 seconds between sets. Load as heavy as you’re able to move unbroken.

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