WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Cat/Cow

6 Bird Dog

7/side Single Leg Romanian Deadlift

Get your trunk primed and ready. Focus on good bracing and balance when working through the RDL’s.

1b) 10:00 – 25:00 – Every 2:30 x 6 sets:

7 Deadlifts

+

7/side Slider Goblet Reverse Lunges

Warm-up to around 60% of your 1RM to start the Deadlifts. Perform these Touch-and-Go, work to build loading over each set. For the Reverse Lunges, pick a moderate weight and keep it fixed for all 6 sets. Perform all lunges on 1 side before switching to the other.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 10 Hip Thrusts

Focus on good position and activation. Load with Barbell across the hips.

1d) 36:00 – 45:00 – 9 minute AMRAP:

12 Alternating Dumbbell Power Snatch 50/35

21 Wall Balls 14/8

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg: 7 sets of 500m

Rest 60 seconds between sets. First set at a moderate pace, work for negative splits for every set after that.

3) Secondary Met-con – 5 rounds AQAP:

50 Heavy Rope Double-unders

3/2 Pegboards

Scale as needed.

4) Olympic Lifting – Clean Grip Romanian Deadlift: 5 sets of 10

Rest 2-3 minutes between sets. Use straps if you need them/have them. Load as deemed fit.

5) Gymnastics – 5 rounds for Quality:

20 Alternating Pistols

4-8 Unbroken Muscle-ups

Not for time, focus on clean movement. Pick a Muscle-up volume set size that is moderate in size for 5 unbroken sets.

6) Skills – Double/Triple-Under Practice: 10-15 minutes

Spend some time working on one of these, even if you’re proficient in Double-unders work on cleaning up your position.

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