WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

5 Strict Press +

5-10 Pull-ups/Chest-to-bar Pull-ups

Start around 60% of your 1RM Strict Press and build as deemed fit. Pick a rep count for the Ring Rows that you can maintain for all 5 sets.

1b) 10:00 – 18:00 – 8 minute AMRAP:

800m Run

Max Alternating Dumbbell Snatch 50/35

2 minute Rest after this piece.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

5 Push Press +

5-10 Knees-up/Toes-to-bar

Push Press start where you left off on the Strict Press. Continue to build loading as deemed fit. Pick a rep count you can maintain for all sets of the Knees-up/Toes-to-bar

1d) 30:00 – 38:00 – 8 minute AMRAP:

800m Run

Max Complex of 3 Dumbbell Hang Power Cleans + 3/side Front Rack Alternating Lunges + 3 Shoulder-to-Overhead 50/35

Dumbbell Piece must be performed as a complex, each complex counts as a rep.

Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scale loading as needed for desired stimulus.

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