WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 5 Inchworm + Calf Stretch

Station 2 – 20 Banded Good Mornings

Station 3 – 10 Scapula Pull Ups + 20 Seconds Active Hollow Hang

Focus on clean positions and getting a good stretch in where applicable.

1b) 14:00 – 29:00 – Every 3:00 x 5 sets:

7 Deficit (2″) Deadlifts

1-7 Ring Muscle-ups

21 V-ups

Start at a moderate load for the Deadlifts and build as deemed fit. They should be done Touch-and-Go. Pick a Muscle-up quantity that you feel you can maintain unbroken for all 5 sets.

1c) 33:00 – 45:00 – 12 minute AMRAP:

21/15 Calories Ski/Bike/Row

15 Kettlebell Swings 70/53

9 Bench Press 135/95

Pick a loading for the Swings you can maintain unbroken for all sets. If you’d like to run, sub a 200m Run.

Accessory:

2) Secondary Conditioning – 10k Bike Erg: Every 1K Perform 30 seconds Hard Effort Standing @ Damper 10

You choose the damper you want for the bulk of the ride, and the overall pace you want to push. 10K starts with a 30 second Hard  Effort Standing @ Damper 10.

3) Olympic Lifting – Push Jerk + Split Jerk: 

2 @ 70%

2 @ 75%

3 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Plyo Push-ups to Plate: 5 sets of 10-15 Reps

Rest 90-120 seconds between sets. Make sure you are hitting full extension, not just pressing up half way and then jumping your hands onto the plates.

5) Trunk – Face Down Chinese Plank: 4 sets of 1 minute

Rest 60 seconds between sets.

6) Posterior Accessory – Prone Snow Angels: 3 sets of 12

Rest 90-120 seconds between sets. Either no weight or 2.5-5lb plates, no more.

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