WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

2 Inchworm + Push-up

10 Alternating Curtsy Lunges

10 Hanging Hollow Rocks

5/side Staggered Stance Good Morning

Perform the Good Mornings with just your bodyweight, Barbell on the back, Dumbbell at Goblet, whatever feels appropriate for you as an athlete.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

1 Pause Front Squat +

1 Thruster

Start around 40-50% of your 1RM Front Squat. Build each set as deemed fit. Hold the Front Squat for 2-3 seconds in the bottom.

1c) 23:00 – 38:00 – 15 minute AMRAP:

15 Dumbbell Front Squats 35/25

15 Knees-up

15 Dumbbell Thrusters 35/25

15 Ring Rows

Scale as needed. Part C goes directly into Part D.

1d) 38:00 – 45:00 – 7 minute AMRAP:

10 Push-ups

10 Dumbbell Deadlifts

10 Dumbbell Hang Power Cleans

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 5 x 2000m – Rest 3 minutes

C – 10 x 1000m – Rest 1 minute

D – 5-10 minutes Easy Cool-down

Perform Parts B and C right into each other. Rest between other parts as deemed fit.

3) Gymnastics – Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete.

4) Accessory – Reverse Hyper: 3 sets of 20

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

5) Pre-Hab – 3-5 sets of:

10 Wall Therapy Squats

10 Forward Step Lunges

10 Reverse Step Lunges

10 Curtsy Lunges

10 Lateral Lunges

For quality, not for time. Focus on maximizing range of motion and position.

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