WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

1/side Turkish Get-Up

5 Kettlebell Pause Upright Row

10 Bent Over Flyes

50 Single-unders

Take your time, use light weights, and focus on establish good positions on all movements.

1b) 12:00 – 22:00 – Every 2:00 x 5 sets:

50 Single-unders

5-10 Stink Bugs

50 Single-unders

5-10 Strict Chin-ups

Pick efforts you can maintain for all 5 sets:

1c) 22:00 – 32:00 – Every 1:00 x 10 sets:

Station 1 – 5/side Single Arm Dumbbell Clean High-Pull

Station 2 – 7 x 1 Double Dumbbell Upright Row + 1 Double Dumbbell Pronated Grip Curl

Alternate between the two stations for a total of 5 sets of each. For the High-Pulls use a load that is truly going to challenge you and make you rely on using your legs. Keep the weights light for the Upright Row + Reverse Curl combo.

1d) 37:00 – 45:00 – 8 minute AMRAP:

10 Dumbbell Plank Rows

10 Box Jumps

10 Dumbbell Push Press

10 Box Jumps

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg: 2K Time Trial

Warm-up as needed. Get after it!

3) Weightlifting – Halting Push Press: 7 sets of 2

Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds each rep. Build as heavy as deemed fit.

4) Gymnastics – Rope Rows: 3 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit. Feet on 20″ Box.

5) Trunk – Hollow Rocks: 100 Reps

Keep track of time and attempts to complete.

6) Posterior Accessory – Farmers Hold: 3 x 1 minute

Rest 2 minutes between sets. Load as heavy and with whatever item you want.

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