WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 minutes Ski/Bike/Row

Then…AMRAP

5 Pause Scapula Pull-ups + 5 Hollow Rocks

10 Alternating Toe-Ups

15 Banded Lat Press Downs

Focus on good activation and getting your shoulders prepped for the day’s work.

1b) 12:00 – 20:00 – Every 1:30 x 5 sets – 2 rounds of:

1-5 Bar Muscle-ups

+

5 D-Ball Over the Shoulder

Every 1:30 you are performing 2 rounds of the prescribed work, so a total of 10 rounds of the two movements. Be mindful of what your capacity is like and what you are able to do. This is a great opportunity for those just developing their first Bar Muscle-ups to sneak them into something without having to worry about drastically bring the intensity down in a workout. Load the D-Ball as deemed fit.

1c) 20:00 – 27:30 – 5 sets of 1:00 AMRAP/:30 OFF:

10 Alternating Dumbbell Power Snatch 50/35

5 Pull-ups

For this piece pick-up where you left off after each round.

1d) 30:00 – 45:00 – 15 minute AMRAP:

21/15 Calories Ski/Bike/Row

21 Kettlebell Swings 53/35

This is a great capacity piece to test what kind of output you can sustain/how much are you willing to hurt/suffer. Loading for the Kettlebell Swings should allow unbroken sets through the duration of the workout to maximize work output. This workout shouldn’t be about how you’re going to break-up or partition things, this workout is about what is the highest sustainable effort you can hit for 15 minutes…again Swing weight should allow unbroken, doesn’t mean easy, it should be extremely difficult by the end, but unbroken sets.

Accessory:

2) Secondary Mixed Modality Conditioning – AQAP:

100 Hang Power Cleans 135/95

Every Time You Break…50 Double-unders

Each time you drop the bar perform 50 Double-unders.

3) Weightlifting – Clean Grip Romanian Deadlift: 4 sets of 7

Rest 90-120 seconds between sets. Use straps. Load as deemed fit.

4) Gymnastics – Chin Over Bar Hold: “X” Time Every 1:00 x 10 sets

Pick a time you can maintain for all 10 sets.

5) Trunk – Plank Hold on Band: 4 sets of 1 minute

Rest 60 seconds between sets. Band across the cage with 2 pins, feet/ankles on top of band. Add loading as deemed fit.

6) Accessory – Single Arm Kettlebell Row: 5 sets of 5/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Go heavy, use a little full body action to help assist with a 4th or 5th rep each set.

7) Accessory – Wide Grip Lat Pull Down: 5 sets of 10

Rest 90-120 seconds between sets. Heavy as possible but keep the movement Strict.

8) Accessory – Dumbbell Lat Pull-Over: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over loading.

9) Pre-Hab – 3-5 sets of Quality:

10/side Single Arm Lat Press Downs

10/side Single Arm Banded Row w/Pause

5/side 1/2 Turkish Get-up

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