WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

10 Banded Upright Rows

5 Scapula Pull Ups

5 Hollow/Rock Swings On The Bar

30 seconds Ski/Bike/Row

Pick-up the intensity on the machine each round to get your heart rate up a little. If you’re at a station that doesn’t have a Pull-up Bar you can perform Hollow Rocks on the floor.

1b) 13:00 – 25:00 – 12 minute AMRAP:

2 Ring Muscle-ups

8/side Single Arm Dumbbell Push Press 50/35

32 Double-unders

Scale as needed. Perform all reps on 1 side for the Push Press before switching to the other side.

1c) 27:00 – 39:00 – Every 1:00 x 12 sets:

Station 1 – 5 Push Jerk 135/95>

Station 2 – 5-10 Burpee Pull-ups

Station 3 – 5-10 Rolling V-Ups

Pick efforts you can maintain for all 4 cycles through. For the Push Jerk try to build the loading each set as deemed fit.

1d) 40:00 – 45:00 – 5 minute AMRAP: Calories Ski/Bike/Row

Get after it!

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 10 sets of – 90 seconds Hard/45 seconds Moderate

C – 5-10 minute Easy Cool-Down

Rest as needed between parts. Look for maintainable paces on Part B for the 10 sets.

3) Weightligting – Snatch Grip Push Press: 7 sets of 3

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

4) Gymnastics Conditioning – Every 5:00 x 4 sets:

15 Strict Handstand Push-ups

50ft Dual Kettlebell Front Rack Walking Lunge 53/35

50ft Dumbbell Farmers Carry 100/70

50ft Handstand Walk

Scale as needed. Goal stimulus is that all movements should be performed unbroken.

5) Trunk – Kettlebell Side Bends: 3 sets of 20/side

Rest 90-120 seconds between sets. Heavy as possible.

6) Posterior Accessory – Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

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