WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Alternating Dumbbell Plank Pass Throughs

5 Scapula Ring or Bar Pull-ups + 5 Hanging Hollow Rocks

10 Pause Table-Top Up-Downs

5 Burpees

Get yourself moving and some blood flowing.

1b) 12:00 – 26:00 – Every 2:00 x 7 sets:

5/side Seated Kettlebell Single Arm Strict Press

+

20-40 Seconds Active Hang From Pull-up Bar

+

5-10 Band Pull-Aparts

Perform this as a Tri-set moving from one movement to the next with minimal transition time. Start at a moderate load with the Strict Press and build as heavy as deemed fit.

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

Station 1 – 30 Single-unders + 10 Dumbbell Plank Rows

Station 2 – 10 Dumbbell Floor Press + 10 Kettlebell Swings

Station 3 – 5 Seated Box Jump

For the Seat Box Jumps sit on plates or a bench, putting you roughly at parallel when sitting. Pick loading for the Plank Rows, Floor Press, and Kettlebell Swing that you feel confident performing all 5 sets with.

Accessory:

2) Monostructural Conditioning – Row – 7 rounds of:

750m Moderate>Hard

250m Active Recovery

No rest between rounds. Start moderate, looking for negative splits through each round.

3) Olympic Lifting – Push Press: 5 sets of 5 @ 85%

Warm-up as needed. Rest 2-3 minutes between sets.

4) Gymnastics – Negative Ring Muscle-ups: 5 sets of 5

Rest as needed between sets. Use a box to jump to the support position and lower as slow as possible. If you are very strong at this, i.e. you can stop and hold at any point through the movement, add loading as deemed fit.

5) Trunk – Medball Russian Twists: 5 sets of 20

Rest 90-120 seconds between sets.

6) Posterior Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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