WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

30 seconds Single-unders

10 PVC Pipe Pass-Throughs

5 Front-to-Back PVC Presses

1 minute PVC w/Elbows on Box Rack Stretch

5 Medball Chest-Throws

Get those shoulders warm and open, lots of pressing work today.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets:

5/side Half Kneeling Kettlebell Press

+

10 Dumbbell Floor Press

+

15 Medball Chest-Throws

+

*Remaining time Ski/Bike/Row

Pick loads you can at least maintain, if not build on. Pick a light load for the Medball throw and focus on being explosive and quick, goal is not loading on this movement. Once the Chest-Throws are completely spend additional time on your machine if you’re looking for added work.

1c) 30:00 – 45:00 – 15 minute AMRAP:

10 Push-ups

25/20 Calories Ski/Bike/Row

75 Single-unders

Scale as needed. If you’re on an Assault Bike scale to 20/15 calories.

Accessory:

2) Monostructural Conditioning – Run:

A – 5-10 minute Easy Warm-up

B – 10 x 400m @ Mile Pace – Rest 90 seconds between sets

C – 5-10 minute Easy Cool-down

Get outside and enjoy the weather.

3) Weightlifting – Close Grip Bench Press: 5 sets of 10

Rest 2-3 minutes between sets. Work around 70-85% effort, don’t max out.

4) Gymnastics – Handstand Walk: 10 x 50ft

Rest 60 seconds between sets. Focus on speed.

5) Trunk – L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

6) Accessory – Single Arm Dumbbell Overhead Carry: 4 x 50m/side

Rest 30 seconds between sides. Load as deemed fit.

7) Accessory – Cable Rope Tricep Press Downs: 3 sets of 30

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

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