WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5/side Kettlebell Suitcase Deadlifts + 5 Goblet Good Mornings

Station 3 – 5 Scapula Pull-ups + 5 Hollow Rocks + 5-10 Snatch Grip Push Press

For the Snatch Grip Push Press use a PVC Pipe or Barbell depending on what is appropriate for you as an athlete.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

Odd – 30 Russian Swings

Even – 5/side Single Leg Kettlebell Romanian Deadlift

Use loading that you can maintain through the 5 sets of each movement. For the Deadlifts focus on position over loading, perform all 5 reps on 1 side before switching to the other.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

7/side Bird Dog Row

+

10-15 Hip Thrusts

For the Bird Dog Row perform all reps on 1 side before switching to the other. Add load as desired/deemed fit to the Hip Thrusts.

1d) 35:00 – 45:00 – 10 minute AMRAP:

15 Alternating Dumbbell Hang Power Snatch

12 Knees-up

9 D-Ball Over the Shoulder

6 Strict Pull-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 5 x 2ooom @ 70-80% Effort – Rest 3 minutes

C – 5-10 minutes Easy Cool-down

Rest as needed between sets.

3) Weightlifting – Clean High-Pull: 5 sets of 5

Rest 90-120 seconds between sets. Work at 50-60% of your 1RM, no heavier. Reset your hips and the bar in between each rep.

4) Gymnastics – 5 sets of:

10-15 Ring Swings

+

20-30 second Ring Dip Support

Rest 90-120 seconds between sets. Transition either via a Muscle-up and perform this as a complex or use to sets of Rings and focus on a quick transition between the two.

5) Trunk – Hollow Hold: 3 sets of 1 minute

Rest 90-120 seconds between sets.

6) Accessory – Single Arm Famer’s Carry: 4 sets of 50m/side

Rest 60 seconds between sets.

7) Accessory – Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit.

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