WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

20 Box Step-ups

10 Dumbbell Romanian Deadlifts

5 Burpees

3 Inchworm w/Push-up

Increase or add loading to Step-ups and RDL’s through each round as deemed fit.

1b) 12:00 – 24:00 – 12 minute AMRAP:

9 Ring Push-ups

6 Dumbbell Hang Power Cleans 50/35

3 Dumbbell Box Step-Overs  50/35 @ 24/20

Dumbbells are held in the Farmers/Hang position. Scale as needed.

1c) 27:00 – 36:00 – 9 minute AMRAP:

18 Ring Push-ups

12 Dumbbell Hang Power Cleans 50/35

6 Dumbbell Box Step-Overs 50/35 @ 24/20

Dumbbells are held in the Farmers/Hang position. Scale as needed.

1d) 39:00 – 45:00 – 6 minute AMRAP:

36 Ring Push-ups

24 Dumbbell Hang Power Cleans 50/35

12 Dumbbell Box Step-Overs 50/35 @ 24/20

Dumbbells are held in the Farmers/Hang position. Scale as needed.

Accessory:

2) Weightlifting – Every 2:00 x 7 sets: 3-Position Squat Clean (Floor, Low Hang, Above the Knee Hang)

Warm-up as needed. Start around 60% of your 1RM. Build based on feel.

3) Gymnastics – Strict Handstand Push-ups: 50 for time

Scale as needed. If you can’t complete this in under 5 minutes then scale this to a 10 minute EMOTM and work on building set capacity size in unbroken sets.

4) Trunk – Deadbug w/Plate Hold: 5 sets of 10

Rest 90-120 seconds between sets. Hold the bottom position for one breath on each rep.

5) Accessory – D-Ball Bear Hug Hold: 4 sets of 1 minute

Rest 2 minutes between sets. Work as heavy as able to hold unbroken.

6) Accessory – Kettlebell Suitcase Deadlifts: 3 sets of 15/side

Rest 90-120 seconds between sets. Focus on position over load.

7) Accessory – Medball Hamstring Curl: 100 reps

Pick something you can do 30-40 reps to start with.

8) Pre-Hab:

  • A) 3 sets for Quality: 5 Cat/Cown + 10 Banded Bird Dog + 30 Second Pancake Stretch Hold

  • B) 3 sets for Quality: 10 Steps/side Banded Lateral Plank Walk + 10 Scapula Push-ups On Bosu Ball

Alternate between A and B. For B, the Lateral Plank Walk, you should have a mini band around your wrists.

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