WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

20 seconds/side Single Arm Overhead Kettlebell Hold

Work as heavy as able focusing on warming up your shoulders and working on shoulder stability.

1b) 6:00 – 18:00 – Every 1:30 x 8 sets:

3 Split Jerk w/Pause in Catch

Pause in the catch position for 3 seconds each rep. Build as heavy as deemed fit.

1c) 18:00 – 28:00 – Every 1:00 x 10 sets:

2-5 Strict Pull-ups +

1-2 Rope Climbs or Rope Sit-to-stand

Pick efforts you can maintain for all 10 sets. Use assistance as needed for the Strict Pull-ups.

1d) 28:00 – 34:00 – 6 minute AMRAP:

8/side Single Leg Banded Pallof Press

8/side Single Arm Kettlebell Floor Press

AMRAP for quality. Position and quality of movement first, speed is second.

1e) 35:00 – 40:00 – 5 minute AMRAP:

10 V-Ups

20 Alternating Slider Mountain Climbers

Extra Work:

2) D-Ball Bear Hold: 3 x 1 minute

Rest 60 seconds between sets. Heavy as possible while holding unbroken for the entire minute.

3) Prone Shoulder Hurdles: 4 sets of 4/arm

Down and back is one rep. Perform slow and controlled. Rest 60-90 seconds between sets.

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