WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 Inchworms

10 Table Top Up/Downs

10 Kettlebell Sumo Stance Deadlift

5 Burpees

Get some blood flowing. Use a comfortable load for the Deadlifts to help you open up and find good positioning.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets:

5 Deadlifts

+

10 Alternating Goblet Curtsey Lunges

+

15 Prone Medball Hamstring Curls

Warm-up to around 60% of your 1RM Deadlift and build through each set as deemed fit. Transition between the three movements with minimal down time. Load the Curtsey Lunges with a Kettlebell or Dumbbell. Keep the Hamstring Curls light, and focus on good position and activation.

1c) 27:00 – 33:00 – Every 1:00 x 6 sets: 10 Medball/D-Ball Bear Hug Good Mornings

Take your time and focus on good position and activation.

1d) 37:00 – 45:00 – 8 minute AMRAP:

10 Alternating Single Arm Dumbbell Overhead Lunges Right Arm 50/35

10 Knees-up

10 Alternating Single Arm Dumbbell Overhead Lunges Left Arm 50/35

10 Knees-up

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 10 minute Easy Warm-up

B – 7 rounds of  – 750m Moderate/250m Easy

Rest as needed between A and B. No Reset between distances in Part B. Be consistent with your pacing.

3) Secondary Met-con – Every 5:00 x 4 sets – 2 rounds of:

12/9 Calories Rowed

9 Hang Power Snatch 95/65

6 Bar Facing Burpees

Hit these at high efforts, but look to keep your splits for each set as close as possible.

4) Olympic Lifting – Push Press: 5 sets of 5 @ 80%

Rest 2-3 minutes between sets.

5) Gymnastics – Rope Rows:  3 sets of 12-15 Reps

Rest 90-120 seconds between sets. Feet on 20″ box. Add load as deemed fit.

6) Skills – Breathing Drill: 10-15 minutes Practice

You can’t perform well in workouts if you don’t know how to breathe.

https://www.youtube.com/watch?v=OVCNITg5TCs

7) Trunk – Banded Pallof Press: 5 sets of 10/side

Rest 90-120 seconds between sets.

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