WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5 Pause Scapula Pull-ups + 10 Hollow Rocks

Station 3 – 3-5 Inchworm + Push-up

Station 4 – 10 Alternating Lunge + Samson Stretch

Focus on clean positions and good activation. Pick-up the tempo on the machine the 2nd round to get your heart rate up a bit.

1b) 13:00 – 20:00 – 7 minute AMRAP for Quality:

10/side Half Kneeling Landmine Press

2/side Turkish Get-up

10 Alternating Tall Kneeling Dumbbell Piston Press

2/side Turkish Get-up

This is not for time, max quality reps. take your time, focus on clean positions, and make sure you’re hitting all of the proper steps in the Turkish Get-up.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 20 Hanging Knees-up + Rotation

These are done strict, break-up the set as needed. Each rep twist 90 degrees at the top, alternating directions each rep.

1d) 30:00 – 45:00 – Every 1:00 x 15 sets:

Station 1 – 10/side Single Arm Dumbbell Push Press

Station 2 – 5-10 Push-ups

Station 3 – 10-20 Calories Ski/Bike/Row

Pick efforts/loading/reps that you can maintain for all 5 cycles.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – Every 5:00 x 10 sets – 50/40 Calories

Rest as needed between A + B. Work for hard, but maintainable paces on Part B.

3) Weightlifting – Behind the Neck Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Load as deemed fit.

4) Skills – Double-unders: 10 minutes Practice

If you’re proficient practice some Triple-unders, or work on Doubles with a heavy rope.

5) Trunk – Side Bends: 4 sets of 20/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Hip Extension: 3 sets of 20

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