WOD:

1a) 0:00 – 12:00 – Every 1:00 x 12 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5/side Tall Kneeling Single Arm Kettlebell Press

Station 3 – 20 seconds/side Bird Dog Hold

Increase intensity on the machine and loading on the Kettlebell each round as deemed fit to get you good and warmed up.

1b) 17:00 – 29:00 – Every 2:00 x 6 sets – Bench Press:

3 sets of 5 @ 65%

2 sets of 5 @ 75%

1 set of Max Reps @ 85% (60 second cap on the work window)

Reference the last 4 week block for your reps/loading. Like we did Monday, pick a loading that you are either going to add to your 1RM to re-calculate your percentages, or add a fixed number to all of your sets from last time. This increase should be somewhere between 5-20lbs based on what your top end is, as well as how deep into the max rep sets you got on the previous cycle.

1c) 29:00 – 39:00 – Every 1:00 x 10 sets:

Station 1 – 5/side Half Kneeling Single Arm Kettlebell Press

Station 2 – 10 Overhead Dumbbell Tricep Curls

Pick loading that you can maintain across all 5 sets of each movement in unbroken sets.

1d) 40:00 – 45:00 – 5 minute AMRAP:

10 Push-ups

10 Box Jump Overs 24/20

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – Every 1:00 x 10 sets – 15/12 Calories

B – 2 x 15 minutes – 5 minutes Rest

C – 5 minute Easy Cool Down

Rest as desired between each part. Part B the goal is for hard efforts, goal is to keep the efforts within 100m of each other.

3) Weightlifting – Jerk Recovery: 7 sets of 3

Rest 90-120 seconds between sets. Start around 80% of your 1RM Jerk and climb as deemed fit.

4) Gymnastics – Ring Muscle-up: 1-5 Reps Every 1:00 x 10 sets

Pick an output you can maintain in unbroken sets for all 10 sets.

5) Trunk – L-Sit Hold: 10 sets of :15 ON/:45 OFF

Scale time up or down as needed.

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