WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

100 Single-unders

5 Table Top Up-Downs w/Pause

10 Scapula Push-ups

20 Banded Face-Pulls

Get some blood flowing and those shoulders prepped for the day.

1b) 12:00 – 24:00 – Every 2:00 x 6 sets:

Sets 1+2 (12:00 – 16:00) – 7 Bench Press + 5/side Single Arm Kettlebell/Dumbbell Row

Sets 3+4 (16:00 – 20:00) – 5 Bench Press + 5/side Single Arm Kettlebell/Dumbbell Row

Sets 5+6 (20:00 – 24:00) – 3 Bench Press + 5/side Single Arm Kettlebell/Dumbbell Row

Warm-up to a starting load for the Bench Press and work to build loading each set as deemed fit. For the Row, try to pick a loading that will be tough from the start and work to maintain the reps/loading through the course of the 6 sets.

1c) 24:00 – 31:00 – Every 1:00 x 7 sets: 1/side Kettlebell Turkish Get-up

Start at a lighter load and build to a heavy set for the day.

1d) 35:00 – 45:00 – AQAP:

15-12-9 Shoulder-to-Overhead 135/95

50-50-50 Double-unders

Into…

15-12-9 Strict Pull-ups

50-50-50 Double-unders

Scale as needed. Loading for the STOH should be on the heavier set, but the goal stimulus is those are heavy, unbroken sets.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 20 x 250m – Rest 1 minute

C – 5-10 minute Easy Cool-down

Rest as needed between parts. For Part B focus on maintain efforts at a moderately hard effort.

3) Weightlifting  – Jerk Recovery: 5 sets of 3

Rest 90-120 seconds between sets. Load as deemed fit…goal should be to work at 100% of your 1RM Jerk or heavier.

4) Gymnastics – Strict Ring Muscle-up: “X” Reps Every 1:30 x 7 sets

Pick a rep count you can maintain. If you don’t have a Strict Muscle-up assist with bands.

5) Trunk – Strict Toes-to-bar: 4 sets of 8-12 reps

Rest 90-120 seconds between sets. Use the stall bar if you can or if you have one.

6) Accessory – Paralette Tempo Push-ups (3.0.1): 5 sets of 8

Rest 2 minutes between sets. Focus on really good control to the bottom and being as explosive as possible out of the bottom.

7) Accessory – Dumbbell Alternating Bicep Curls: 3 sets of 30

Rest 90-120 seconds between sets. Load should be kept moderate, focus is on elbow health, not maximizing load.

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