WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Hanging Hollow Rocks

5 Deadlifts

5 Hang Power Clean

5 Push Press

1 Inchworm + Push-up

Use a Barbell or PVC Pipe for Warm-up based on what’s appropriate for your strength/skill level.

1b) 9:00 – 18:00 – Every 1:30 x 6 sets:

7 Strict Pull-ups +

7 Ball Slams +

7 V-Ups

Use an amount of assistance that allows you to complete all 6 sets of the Pull-ups in clean, unbroken sets. Focus on throwing the ball has hard as possible and really being aggressive with the movement.

1c) 18:00 – 27:00 – Every 1:30 x 6 sets:

Sets 1/3/5 – 15-20 Dumbbell Box Step-ups

Sets 2/4/6 – 15 Dumbbell Romanian Deadlifts + 15 Hollow Rocks

For the Step-ups alternate legs each rep, Dumbbells are held in the Farmer’s position, ideally this is performed at a height with your knee and hip in line when on the box. Alternate between the movement patterns each set.

1d) 31:30 – 45:00 – Every 1:30 x 9 sets:

Sets 1/3/5/7/9 – 15 Dumbbell Thrusters + 15 Ring Rows

Sets 2/4/6/8 – 60 seconds Hard Effort Ski/Bike/Row

Alternate between the two movement groups each set. Hit the machine hard to really drive your heart rate. For the Thrusters loading should allow the sets to be unbroken, but it should be tough to finish the 15 reps in a set. Scale as needed.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 3 x 100 Calories – Rest 3 minutes

C – 5 x 50 Calories – Rest 2 minutes

D – 10 x 25 Calories – Rest 1 minute

E – 5-10 minutes Easy Cool-down

Rest as needed after A and D. Part B, C, and D the only rest should be the rest after the given interval, nothing additional when transitioning to the next distance/output. Work for hard but maintainable efforts on parts B, C, D.

3) Weightlifting – Jerk Recovery: 5 sets of 3

Rest as needed between sets. Goal is to work at your 1RM Jerk or heavier.

4) Gymnastics – Ice Cream Maker: 7 sets of 3-5 reps

Rest 90-120 seconds between sets.

5) Trunk – Barbell Front Rack Hold: Accumulate 3 minutes @ Bodyweight

Performed in your Jerk grip, should have full hand contact on the bar…try and hold your hip grip if you can and treat this also as an opportunity to work on your mobility.

6) Accessory – Single Arm Dumbbell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible while keeping the movement strict.

7) Accessory – Reverse Hyper: 3 sets of 20

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

8) Accessory – Band Pull-Aparts: 100 Reps

For quality, not for time. Switch pronated and supinated every 10 reps.

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