WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

30 seconds Deadhang on Pull-up Bar

20 Alternating Plank Shoulder Taps

10 Kettlebell Sumo Deadlift High-Pulls

Get some blood flowing and your upper body primed and warm, lots of Push/Pull today.

1b) 10:00 – 22:00 – Every 1:30 x 8 sets:

5 Strict Pull-ups

+

10 Hanging Hollow Rocks

+

20 Double-unders

Goal here is to work on a little strict pulling strength and add in some skill pieces. This is a great opportunity to work on your positioning in the Kip and also to work on your Double-unders if you’re not very proficient with them.

1c) 22:00 – 32:00 – Every 2:00 x 5 sets:

8 Supinated Bent Over Barbell Rows

+

8/side Single Arm Kettlebell Upright Row

For the Bent Over Row start with a moderate loading and build as deemed fit. For the Upright Row pick something and stay fixed, focus more on position than loading for the Upright Row.

1d) 35:00 – 45:00 – AQAP:

75/60 Calories Ski/Bike/Row

50 Dumbbell Push Press 35/25

25 Burpees

Scale as needed.

Accessory

2) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 3 sets of…

  • 1000m @ Moderate – Rest 2 minutes

  • 4 x 250m @ Hard – Rest 1 minute

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Part B is 1000m, Rest 2 minutes, 250m, Rest 1 minute x 4, then repeat the entire set 2 more time for 3 cycles. This should be a total of 6,000m working distance.

3) Weightlifting Accessory – Snatch Grip Cuban Press: 5 sets of 10

Keep it super light, focus on good position and range of motion. Rest as needed between sets.

4) Gymnastics – L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

5) Trunk – Slider Tuck Crunches: 3 sets of 20

Rest 90-120 seconds between sets.

6) Accessory – Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on positioning over load. Perform all reps on 1 side before switching to the other.

7) Accessory – Wide Grip Seated Cable Row: 3 sets of 20

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

8) Accessory – Banded Scapular Punches: 100 Reps

For quality, not for time.

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