WOD:

1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF:

Station 1 – Hip 90-90 Rotation

Station 2 – Inchworm w/Push-up

Station 3 – Clean Pull + Hang Power Clean + Push Press

Use a PVC Pipe or Barbell depending what is appropriate for your abilities/skill level.

1b) 11:00 – 20:00 – Every 1:00 x 9 sets: 2 Deadstop Push Press + 5 second Hold

Start at a moderate load and build as deemed fit for the day. No cycling reps, perform each one from standing tall as if it’s a first rep. Hold for an additional 5 seconds Overhead after the 2nd rep.

1c) 20:00 – 29:00 – Every 1:00 x 9 sets:

1 Pull-ups

+

5 Bent Over Supinated Rows

If you don’t have a Pull-up yet, this is a great opportunity to try and get your first one. Add assistance as needed, or add load as deemed fit to the Pull-up. Pick a fixed, moderate load for the Row, something that you know you can sustain for the 9 sets.

1d) 34:00 – 45:00 – AQAP:

50 Knees-up

50 Kettlebell Swings 35/26

40 Dumbbell Floor Press 35/25

40 Alternating Single Arm Kettlebell Snatch 35/26

30 Knees-up

30 Single Arm Kettlebell Push Press 35/26

Pick one Kettlebell loading for all movements…it’s okay to have one movement easy, and another a struggle, that’s how life works right! For the Push Press, break-up in sets of 5 per arm, this should likely be the most demanding movement relative to the loading, so probably best to pick your loading off of the Push Press, using a load that is tough for you to get through, maybe having to break-up into 2 or 3 set.

Accessory:

2) Mixed Modality Steady State Conditioning – 60 minute AMRAP:

Every 1:00 x 7 sets – 8-12 Calories Ski/Bike/Row

1 minute Low Ring Plank Hold

Every 1:00 x 5 sets – 10-15 Calories Ski/Bike/Row

1 minute Active Hang From Pull-up Bar

Every 1:00 x 3 sets – 15-20 Calories Ski/Bike/Row

1 minute GHD Hip Extension Hold

Perform this using only the transition time in the last minute of the EMOTM’s to transition to the gymnastics oriented hold, and then right back onto the machine.

3) Secondary Met-con – Every 5:00 x 5 sets:

7/5 Ring Muscle Ups

10 Deadlifts 225/155

20/15 Cals Assault Bike

Scale as needed. Stimulus is that both the Muscle-ups and Deadlifts should be done unbroken. Don’t try, especially for guys, to max effort the Assault Bike for quick calories, goal is to a hit a hard, but steady state wattage to get you through this. Goal should be for all 5 sets to be +/- 5 seconds of each other.

4) Weightlifting – Hi-Hang Muscle Snatch: 7 sets of 3

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

5) Gymnastics – L-Sit Strict Supinated Pull-ups: “X” Reps Every 1:00 x 10 sets

Pick a rep count you can maintain in unbroken sets for all 10 sets.

6) Trunk – V-Ups: 80 for time

Break-up as needed.

7) Accessory – Wide Grip Lat Pull Down: 3 sets of Max Reps @ 80/70% of Bodyweight

Rest 3 minutes between sets. Perform strict to failure, and then use your full body for up to another 5 reps for overload.

8) Accessory – Single Arm Dumbbell Rows: 3 sets of 20/side

Rest 90-120 seconds between sets. Keep the movement strict, and use a load that doesn’t put you near failure.

9) Accessory – Banded Lat Press Down: 100 Reps