WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Station 1 – 5 Dumbbell/Kettlebell Upright Rows + 10 Goblet Good Mornings

Station 2 – 40 seconds Ski/Bike/Row

Station 3 – 5/side Half Kneeling Dumbbell Strict Press

Station 4 – 40 seconds Ski/Bike/Row

Station 5 – 30 Hollow Rocks

Get yourself warm. Pick-up the tempo each time your on the machine to get your Aerobic system good and warm for the workout.

1b) 15:00 – 25:30 – Every 1:30 x 7 sets:

5/side Half Kneeling Landmine Press

+

10-20 Alternating Plank Hold + Dumbbell Pass Through

Start at a moderate load on the landmine and build each set as deemed fit.

1c) 26:00 – 45:00 – 19 minute AMRAP:

200 Single-unders

60 Burpees

50 D-Ball Bear Hug Squats

40 Toes-to-Rig

30 Dumbbell Floor Press

Scale as needed. Chip your way through, watch your rest periods, push on the movements you know that you can maintain more steady state knowing there will be a couple of movements that you’re forced to deal with muscular failure and will have to rest.

Accessory:

2) Secondary Conditioning – 5 rounds AQAP:

400m Run

15 Deadlifts 225/155

Scale to a load that allows you to perform the Deadlifts unbroken.

3) Weightlifting – Behind the Neck Bamboo Bar Strict Press: 4 sets of 10

Rest 2-3 minutes between sets. Focus on position and control over loading.

4) Gymnastics Conditioning – AQAP:

10 Strict Ring Muscle-ups

15 Strict Chest-to-bar Pull-ups

20 Strict Supinated Grip Pull-ups

Every 3:00 Perform 10/8 Calories Ski Erg

Work starts with the 10/8 calories on the Ski Erg. Scale as needed. If you’re a gymnastics beast, wear a weight vest.

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

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

6) Posterior Accessory – Single Leg Glute Ham Raise: 4 sets of 10/side

Rest 90-120 seconds between sets. Load-up the assistance and focus on clean positions.

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