WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 30 seconds/side Banded Samson Stretch

Station 2 – 20 Alternating Face Down Scorpions

Station 3 – 40 Seconds Single-unders

Get some blood flowing. Use the Single-unders as an opportunity to work on clean, concise positioning for carry over to your Double-unders.

1b) 13:00 – 28:00 – Every 2:30 x 6 sets:

10/arm Standing Landmine Press

+

20 Pause Banded Tricep Kick Backs

Pick a moderate load to start for the Landmine press, and build the loading each set as deemed fit.

1c) 28:00 – 32:00 – Every 1:00 x 4 sets: 1/direct Walk Hands Around Box (“Box Clock”)

Scale to just having your feet on a plate. Can make this more difficult by getting yourself into a stink bug position on the box. Scale as needed based on ability.

1d) 35:00 – 45:00 – 10 minute Up Ladder:

4 Kettlebell Swings

2 Calories Machine

Scale as needed. Workout is performed 4+2, 8+4, 12+6, 16+8, and so on until 10 minutes is up. Kettlebell weight should allow unbroken swings through the round of 20.

Accessory:

2) Secondary Conditioning – 60 minute AMRAP:

300m Sled Drag @ Bodyweight

600m Row

1200m Run

Perform at a pace that keeps you in Zone 2, low Zone 3 for the duration of the 60 minutes.

3) Olympic Lifting – Front Rack Sotts Press: 5 sets of 5

Rest 90-120 seconds between sets. Focus on position over loading.

4) Gymnastics Conditioning – Every 1:00 x 20 sets:

Station 1 – 3-5 Strict Ring Muscle Ups

Station 2 – 10-15 Rope Rows

Station 3 – 5 Negative Parallete Handstand Lowers

Station 4 – 40 seconds Easy Cardio

Pick efforts/output you can maintain for all 5 cycles.

5) Trunk – Copenhagen Plank Hold: 7 sets of 20-30 seconds/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Single Leg GHD Back Extension: 4 sets of 10/side

Rest 90-120 seconds between sets. Take your time and focus on good position and activation.

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