WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

1 minute Ski/Bike/Row

10 Air Squats

10 Kettlebell Romanian Deadlifts

10 Down Dog + Calf Stretch

Start slow and pick-up your intensity through each round to get yourself good and warm.

1b) 15:00 – 45:00 – 30 minute AMRAP:

1000m Row/Ski OR 2000m C2 Bike OR 2400m Assault Bike

Then…5 rounds of…

10 Dumbbell Deadlifts 35/25

15 Wall Balls 14/8

20 Box Jumps 24/20

Scale as needed. Be mindful that your legs will be sapped jumping onto the box, make sure you’re getting a good jump and picking up your legs as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg:

5000m

Every 3:00 Perform 5 Strict Press @ 60% of 1RM

Workout starts with the Strict Press. You may perform these from the rack.

3) Weightlifting – Every 1:00 x 20 sets: 1 Snatch

Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss.

4) Gymnastics Conditioning – AQAP:

50 Calorie Row

50 Strict Pull-ups

50 Calorie Row

For the Pull-ups if you get to singles, lower yourself to the bottom of every rep instead of just dropping from the top.

5) Trunk – 3 rounds for Quality:

20 Alternating Plank Shoulder Taps

20 Alternating Single Leg V-Ups

Scale as needed.

6) Posterior Accessory – Negative Reverse Hyper: 5 sets of 8

Rest 90-120 seconds between sets. Use a load that allows you to lower under control taking 2-3 seconds per rep.

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