WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side World’s Greatest Stretch

10 Air Squats

3x 3-Position Clean Pulls (Floor, Knee, High-Hang)

Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell.

1b) 10:00 – 30:00 – Every 5:00 x 4 sets:

20/15 Calories Ski/Bike/Row

15 Burpee Lateral Bar Hops

15 Hang Squat Cleans 45/35

Push the tempo and work for a high effort interval. Earn your rest.

1c) 30:00 – 40:00 – Every 1:00 x 10 sets:

Set 1 – 10 Kettlebell Upright Rows

Set 2 – 5/side Single Arm Dumbbell Rows

Alternate between the two movements each minute. Start at a moderate load and build as heavy as deemed fit.

1d) 40:00 – 45:00 – 5 minute AMRAP:

10 Front Rack Sotts Press

10 Bent Over, Supinated Rows

10 Barbell Bicep Curls

A little accessory work to finish things out. Keep it light and take it slow. Keep the same load for all movements.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 10 minutes Easy Warm-up

B – “Death By Calories” – 1 Calorie Minute 1, 2 Calories Minute 2, 3 Calories Minute 3, and so on until you fail.

C – 5 minute Easy Cool Down

Rest as needed between each part.

3) Weightlifting – Clean Grip Romanian Deadlift: 4 sets of 12

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

4) Gymnastics – Parallete Handstand Push-ups: “X” Reps Every 1:00 x 10 sets

Pick a rep count and depth, along with Strict or Kipping, that you can maintain for all 10 sets.

5) Trunk – L-Sit: 3 sets of Max Time

Rest 2 minutes between sets.

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