WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

30 Seconds Active Squat Hold w/Plate Extended In Front

20 Glute Bridge-ups w/Medball Overhead

5/side Dynamic Samson

Get those legs primed and ready to go.

1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 

3 Box Jumps

+

2 Pause Front Squats

+

1 Front Squat

Start at a moderate load and build as deemed fit. Step down and reset between Box Jumps. For the Pause Squats perform a 2-3 second hold in the bottom on the first 2 reps, and then perform the 3rd squat as a normal Front Squat focusing on good speed and position coming out of the bottom.

1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 5/side Back Rack Split Squats

Start at a light load and build load as deemed fit. Perform all reps on 1 side before switching to the other.

1d) 35:00 – 45:00 – Every 2:00 x 5 sets:

2 rounds of…

9 Dumbbell Deadlifts 35/25

7 Dumbbell Front Squats 35/25

5 Burpees

Scale as needed. Hit these at hard, high efforts.

Accessory:

2) Monostructural Conditioning – 5 rounds of:

100m Sprint

100m Dogsled Sprint 45/0

100m Sprint

Rest 5 minutes between efforts.

3) Olympic Lifting – Every 1:30 x 10 sets: 1.1 Power Clean

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.

4) Gymnastics – “Handstand Sprint” – AQAP: 100 Yards

Warm-up as deemed fit. Give it one good effort.

5) Trunk – Medball Stir-the-Pot: 5 sets of 10/direction

Rest 90-120 seconds between sets.

6) Posterior Accessory – Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add loading as deemed fit.

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