WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 minutes Ski/Bike/Row

Then…AMRAP…

10 Banded Pull-Aparts

10 Plank Hold + Alternating Reach For Opposite Foot

5 Box Jump (Step Down)

5 Muscle Snatch + Snatch Balance

Increase the tempo on the machine every 30 seconds to get your aerobic system awake. Use a Barbell or PVC Pipe for warm-up based on what is appropriate for you as an athlete.

1b) 12:00 – 27:00 – Every 1:00x 15 sets:

Sets 1-4 (12:00 – 16:00) – 15 Box Jumps

Sets 5-8 (16:00 – 20:00) – 5 Deadlifts

Sets 9-15 (20:00 – 27:00) – 5 Deadlifts + 10 Box Jumps

Use the first 4 sets to work on your Box Jump, skill, position, learning to rebound, etc. For the Deadlifts try and start around 60% of your 1RM and build as deemed fit. For the final piece pick a load and keep it fixed. This is a class CF couplet, focus should be pushing this like a mini interval, perform the Deads and Box Jumps as quick as possible and then rest.

1c) 32:00 – 40:00 – 8 minute AMRAP:

9 Hang Power Cleans 65/45

9 Front Squats 65/45

18 Ring/Bar Rows

Scale as needed. No transition from C into D.

1d) 40:00 – 45:00 – Max Calories Ski/Bike/Row:

Get after it and hit as many as you can.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 8 x 500m @ 5K Pace – 1 minute Rest

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Work to hold the 500’s as close to that 5K pace as possible.

3) Secondary Mixed Modality Conditioning – Every 8:00 x 3 sets:

2 rounds of…

20 Alternating Pistol Squats

15 Calories Assault Bike

10 Deadlifts 225/155

Scale as needed. These should be around 4-6 minute efforts, if they’re taking longer scale back the volume. All movements should be performed unbroken for all sets.

4) Weightlifting – Tall Muscle Clean: 3 Reps Every 1:00 x 10 sets

Keep it light and use this as skill/positional work.

5) Gymnastics – Strict Ring Muscle-up w/No Press Out: “X” Reps Every 1:00 x 10 sets

Once you turnover the rings the rep is done. Pick a rep count you can maintain. Use assistance via a band as needed.

6) Trunk – Abwheel Roll-outs: 4 sets of 20

Rest 90-120 seconds between sets.

7) Accessory – Bamboo Bar Bench Press: 5 sets of 10

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

8) Accessory – Sumo Stance Good Morning: 5 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

9) Accessory – Single Leg Reverse Hyper: 4 sets of 10/side