WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

50 Single-unders

5/side Low Samson + Reach Overhead

10 Air Squats With Small Plate Out Front

Take your time and get positions properly opened up. Use the plate drill to really secure a beautiful air squat position, this is especially helpful for those of you lacking mobility.

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

Sets 1-3 (10:00 – 16:00) – 3 Pause Back Squats

Sets 4-6 (16:00 – 22:00) – 3 1+1/4 Back Squats

Sets 7-10 (22:00 – 30:00) – 3 Back Squats

Start around 50-60% of your 1RM and build through each set as deemed fit. For the Pause Squats hold the bottom of each rep for 2-3 seconds seconds. For the 1+1/4, come down into the bottom, just above parallel, back into the bottom, and then stand to finish the rep.

1c) 35:00 – 45:00 – 10 sets of :45 ON/:15 OFF:

Station 1 – Dumbbell Front Squats 35/25

Station 2 – Double-unders

Station 3 – Dumbbell Box Step-ups 35/25 @ 24/20

Station 4 – Double-unders

Station 5 – Abmat Sit-ups w/Medball

Max reps each station. Be mindful of the short rest periods and try and start working right at go!

Accessory:

2) Secondary Conditioning – Bike Erg:

A) Warm Up –  10 Rounds – 40 Seconds Seated 20 Seconds Standing – (3 minutes Rest between A + B)

B) Effort – 20 Minutes Max Distance

C) Cool Down – 10 minutes Easy @ Damper 1

B should be a time trial effort, get after it and set a baseline.

3) Olympic Lifting – Clean from Blocks @ Power Position: 5 sets of 3

Rest 90-120 seconds between sets. This position should be the bottom of the High-Hang for a starting place, or the same position as the bottom of the dip in a Jerk. Torso should be vertical, shoulders behind the bar.

4) Gymnastics – False Grip Active Hang: 5 sets of 30-60 seconds

Rest 90-120 seconds between sets.

5) Trunk – Pike-ups on Rower: 4 sets of 10-20 reps

Rest 90-120 seconds between sets.

6) Accessory – Goblet Lateral Lunge: 4 sets of 20 reps

Rest 90-120 seconds between sets. Alternate legs each rep. Goal position is crease of the hip below the knee.

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