WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Cat/Cow

10 Good Morning

5/side Single Arm Kettlebell Swing

10 Alternating Shoulder Plank Taps

Increase load of the Kettlebell each round as deemed fit. Start the Good Mornings with bodyweight, then load however you’d like after the first round.

1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 3 Banded Speed Deadlifts @ 40-50%

Warm-up to your 40-50% and keep the weight fixed for all 8 sets. Band is draped over the bar and feet in each end of the band. Focus on being as explosive as possible, reset your hips and position in the bottom between each rep.

1c) 20:00 – 28:00 – Every 1:00 x 8 sets: 2 Tempo (3.0.0) Bench Press @ 50%

Warm-up to your 50% and keep the weight fixed for all set. 3 second lower and then be as explosive as possible on the way up.

1d) 30:00 – 45:00 – Every 3:00 x 5 sets:

10 Ring Dips

20 Deadlifts 135/95

200m Run or 250m Row/Ski or 500m C2 Bike or 600m Assault Bike

Scale volume of movements as needed so that you have around 30 seconds of rest.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 5K for Time – Every 2 Perform 3 Burpee Box Jumps @ 30″

C – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Jerk Support: 5 sets of 30 seconds

Can take from the high blocks/rack if you don’t want to Jerk the Bar. Rest 90-120 seconds between sets.

4) Skills – Double-unders: 10 minutes Practice

If you’re proficient work on Triple-unders.

5) Trunk – Pallof Press Hold: 30 seconds/side Every 2:00 x 5 sets

Hold at full extension for the entire 30 seconds.

6) Accessory – Single Arm Dumbbell Push Press: 2/side Every 1:00 x 12 sets

Build to a heavy set for the day.

7) Accessory – Cable Tricep Press Down: 5 sets of 15

Perform with a 3 second negative on every rep. Rest 90-120 seconds between sets.

8) Accessory – Single Leg Good Morning: 5 sets of 5/side

Alternate legs each rep. Rest 90-120 seconds between sets.

9) Pre-Hab – Every 1:00 x 16 sets:

Set 1 – 10 Pause Scapula Push Ups

Set 2 – 5/side Single Leg Romanian Deadlifts

Set 3 – 10 Low Banded Face Pulls

Set 4 – 20 seconds/Side Plank Hold

For quality, focus on your positions.

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