WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

Station 1 – 5 Dumbbell/Kettlebell Upright Rows + 10 Goblet Good Mornings

Station 2 – 40 seconds Ski/Bike/Row

Station 3 – 5/side Half Kneeling Dumbbell Strict Press

Station 4 – 40 seconds Ski/Bike/Row

Station 5 – 30 Hollow Rocks

Get yourself warm. Pick-up the tempo each time your on the machine to get your Aerobic system good and warm for the workout.

1b) 15:00 – 25:30 – Every 1:30 x 7 sets:

Sets 1-3 – 5 Bench Press @ 40%

Sets 4+5 – 5 Bench Press @ 50%

Sets 6+7 – 5 Bench Press @ 60%

Same as Monday, enjoy the de-load, work through perfect position and range of motion and make the sets nice and clean.

1c) 26:00 – 45:00 – 19 minute AMRAP:

100 Double-unders

60 Burpees

50 D-Ball Squat Cleans 50/40

40 Knees-up

30 Dumbbell Floor Press 35/25

Scale as needed. Chip your way through, watch your rest periods, push on the movements you know that you can maintain more steady state knowing there will be a couple of movements that you’re forced to deal with muscular failure and will have to rest.

Accessory:

2) Secondary Conditioning – 5 rounds AQAP:

400m Run

15 Deadlifts 225/155

Scale to a load that allows you to perform the Deadlifts unbroken.

3) Weightlifting – Behind the Neck Bamboo Bar Strict Press: 4 sets of 10

Rest 2-3 minutes between sets. Focus on position and control over loading.

4) Gymnastics Conditioning – AQAP:

10 Strict Ring Muscle-ups

15 Strict Chest-to-bar Pull-ups

20 Strict Supinated Grip Pull-ups

Every 3:00 Perform 10/8 Calories Ski Erg

Work starts with the 10/8 calories on the Ski Erg. Scale as needed. If you’re a gymnastics beast, wear a weight vest.

5) Trunk – GHD Side Bends: 5 sets of 15/side

Rest 90-120 seconds between sets. Add load as deemed fit.

6) Posterior Accessory – Single Leg Glute Ham Raise: 4 sets of 10/side

Rest 90-120 seconds between sets. Load-up the assistance and focus on clean positions.

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