WOD:

1a) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 3 Thrusters

Warm-up as needed. Start at a moderate weight for the Thruster and build as deemed fit. Pick an output for your machine that you can maintain for all 21 sets today.

1b) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5-10 Ring Dips

Pick a rep count you can maintain for your Dips in unbroken sets. May be strict or kipping. If you can’t perform a Ring Dip you can scale to Ring Push-up, Ring Support, or normal Push-up.

1c) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Box Jump Overs 24/20 + 10 Kettlebell Swings 70/53

No additional rest between each piece, this is one continuous 42 minute EMOTM.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on quality and activation, not speed.

3) Belt Squat Machine Marching: 3 sets of 1:00 ON/1:00 OFF 

Start with around 30-40% of your bodyweight.

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