WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

5 Table Top Up Downs

10 Alternating Lateral Lunges

5 Box Jumps

1 minute Ski/Bike/Row/Run

Take your time with your movements. Work to pick-up the tempo on the machine each round to start to get your aerobic system warm and ready to go.

1b) 15:00 – 20:00 – Every 1:00 x 5 sets: “X” Stink Bugs

Pick a rep count you can maintain for all 5 sets in an unbroken set.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

8/side Landmine Push Press + Negative

+

10-20 Hollow Rocks

Start at a moderate loading and build as heavy as deemed fit. Focus on good control on the negative. Perform all reps on 1 side before switching to the other.

1d) 33:00 – 45:00 – 12 minute AMRAP:

20 Dumbbell Front Rack Box Step-ups @ 24/20

20/15 Calories Ski/Bike/Row

Scale as needed. Alternate legs on the Step-ups each rep. If you want to run, sub a 300m Run.

Accessory:

2) Secondary Conditioning – 20 sets of :40 seconds Hard – :20 seconds Easy/Active Recovery – :10 seconds Transition – Max Reps:

Station 1 – Run

Station 2 – Dumbbell Goblet Squats (Air Squat for Easy)

Station 3 – C2 Bike or Assault Bike

Station 4 – Burpees (Squat Thrust for Active Recovery)

For each station perform at the designated efforts. 10 seconds of Passive rest between stations to transition.

3a) Olympic Lifting – 2-Position Clean (Floor + Knee):

1 set @ 70%

1 set @ 75%

1 set @ 80%

1 set @ 85%

Establish a Max for the Day

Warm-up as needed. Rest as needed between sets. Only go for a Max for Day if the previous sets are feeling strong.

3b) Olympic Lifting – Halting Clean Pull: 3 sets of 3 @ 103%

Rest 90-120 seconds between sets. Halt at the Knee for 2-3 seconds each rep before finishing the lift. Use straps if you need them/have them.

4) Gymnastics – Every 2:00 x 5 sets:

5/side Single Leg Box Jumps

+

5 Paralette Handstand Lowers

Build a max height for the Box Jumps. For the lowers focus on moving as slow as possible, wear a weight vest if these are easy for you.

5) Trunk – Medball Russian Twists: 3 sets of 30

Rest 90-120 seconds between sets.

6) Posterior Accessory – Shrimp Squats: 3 sets of 30

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

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