*Programming Structure Shift HERE

WOD:

1) 0:00-10:00 – 10 minute EMOTM: “X” Toes-to-bar/Knees-up/Kips

Pick a quantity of reps you can maintain for all 10 sets. Regardless of what you are doing you should be performing a minimum of 5 reps. Focus here should be skill/technique, work on a movement pattern that you can properly kip with.

2) 10:00-20:00 – 10 minute AMRAP:

5 Ring Rows

10 Push-ups

15 Air Squats

Rest 2:30  after complete.

3) 22:30-30:00 – Every 1:30: 1 Strict Press + 5 Push Press

Start around 70% of your 1RM. Build as heavy as deemed fit. Rest 2 minutes after the last set is complete.

4) 32:00-40:00 – 8 minute AMRAP:

10/side Dumbbell Plank Rows 25/15

10 Dumbbell Hang Power Cleans 25/15

10 Dumbbell Front Squats 25/15

10 Dumbbell Shoulder-to-Overhead 25/15

Extra Work:

5) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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