WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

50 Single-unders

5/side Quad Hold + Rotation Overhead

10 Banded Upright Rows

10 Scapula Pull-ups

Take your time and get your positions opened up and your body ready to go.

1b) 12:00 – 21:00 – Every 3:00 x 3 sets – Bench Press:

1 sets of 5 @ 75%

1 sets of 3 @ 85%

1 set of Max Reps @ 95%

Same as weeks past, reset your 1RM appropriately, or add the same weight you’ve been adding each week to your sets.

1c) 21:00 – 31:00 – Every 2:30 x 4 sets – Deadlift:

1 set of 5 @ 65%

1 set of 5 @ 75%

1 set of 3 @ 85%

1 set of Max Reps @ 95%

For the first 3 sets, set them Dead on the floor each rep. For your Max Reps set, perform the reps Touch-and-Go.

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

10 Toes-to-bar + 10 Knees-up

10/side Single Arm Dumbbell Floor Press 35/25

20 Lateral Hurdle Hops 24/20

10/side Dumbbell Plank Rows 35/25

Scale as needed. For both of the Dumbbell movements perform all reps on 1 side before switching to the other side. For the Hurdle Hops use a PVC Pipe on a box/stack of plates depending on what’s appropriate for your ability.

Accessory:

2) Monostructural Conditioning – Assault Bike

A – 10 minute Easy Warm-up

B – 3 sets of – 60-40-20 Calories w/3-2-1 minutes Rest

C – 5 minutes Easy Cool-down

Rest as needed between each part. No additional rest between sets on Part B, hit 20 Calories, Rest 1 minute, then back to the 60 Calorie set.

3) Weightlifting – Jerk Balance: 5 sets of 2/side

Rest 90-120 seconds between sets. Focus on positioning and footwork over load.

4) Gymnastics – Ring Dip: Establish a 1RM

Establish a 1RM weighted Strict Ring Dip for the day. If you don’t have the capacity for 10 Strict Unbroken Ring Dips, work on developing that instead, performing a 10 minute EMOTM of maintainable unbroken sets.

5) Skills – Triple-unders: 10 minutes Practice

If you don’t have proficient Double-unders yet than work on those.

6) Trunk – Slider Tuck Crunches: 100 Reps

Break-up as needed.

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