WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 minutes Ski/Bike/Row

Then…AMRAP…

10 Banded Pull-Aparts

10 Plank Hold + Alternating Reach For Opposite Foot

5 Box Jump (Step Down)

5 Muscle Snatch + Snatch Balance

Increase the tempo on the machine every 30 seconds to get your aerobic system awake. Use a Barbell or PVC Pipe for warm-up based on what is appropriate for you as an athlete.

1b) 12:00 – 27:00 – Every 1:00x 15 sets:

Sets 1-4 (12:00 – 16:00) – 8/side Kettlebell Suitcase Deadlifts

Sets 5-8 (16:00 – 20:00) – 8/side Dumbbell Plank Rows

Sets 9-15 (20:00 – 27:00) – 15-20 Box Jumps

For each movement pick loads/reps that you can maintain or build upon. For the Plank Rows perform them all on 1 arm before switching to the other arm. Box Jump volume is reasonably high, we encourage you step down from the box if you have any ankle, achilles, knee, or hip issues…the impact isn’t jumping up, but jumping off.

1c) 32:00 – 40:00 – 8 minute AMRAP:

9 Dumbbell Hang Power Cleans

9 Dumbbell Front Squats

18 Ring/Bar Rows

Scale as needed. No transition from C into D.

1d) 40:00 – 45:00 – Max Calories Ski/Bike/Row:

Get after it and hit as many as you can.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 8 x 500m @ 5K Pace – 1 minute Rest

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Work to hold the 500’s as close to that 5K pace as possible.

3) Secondary Mixed Modality Conditioning – Every 8:00 x 3 sets:

2 rounds of…

20 Alternating Pistol Squats

15 Calories Assault Bike

10 Deadlifts 225/155

Scale as needed. These should be around 4-6 minute efforts, if they’re taking longer scale back the volume. All movements should be performed unbroken for all sets.

4) Weightlifting – Tall Muscle Clean: 3 Reps Every 1:00 x 10 sets

Keep it light and use this as skill/positional work.

5) Gymnastics – Strict Ring Muscle-up w/No Press Out: “X” Reps Every 1:00 x 10 sets

Once you turnover the rings the rep is done. Pick a rep count you can maintain. Use assistance via a band as needed.

6) Trunk – Abwheel Roll-outs: 4 sets of 20

Rest 90-120 seconds between sets.

7) Accessory – Bamboo Bar Bench Press: 5 sets of 10

Rest 90-120 seconds between sets. Load as deemed fit.

8) Accessory – Sumo Stance Good Morning: 5 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

9) Accessory – Single Leg Reverse Hyper: 4 sets of 10/side