Warm Up
10 Inchworm
10 Dislocates & Pass Throughs
EMOM 8
1st max distance Row
2nd 12 Russian Swings
3rd 15 Squat Jumps
4th Wall Supported Handstand Hold
Weightlifting
I. Every 2 mins x 7 sets: Behind the Neck Split Jerk
1 x 3 reps @ 65%
1 x 2 reps @ 70%
1 x 2 reps @ 75%
1 x 2 reps @ 80%
1 x 1 reps @ 85%
1 x 1 reps @ add weight
1 x 1 reps @ add weight
Work up to a 1RM for the day. Take the bar from the rack.
% based on 1RM Split Jerk
II. Every 3 mins x 7 sets: Deadlift
1 x 12 reps @ 55%
1 x 9 reps @ 60%
1 x 6 reps @ 65%
1 x 3 reps @ 70%
1 x 6 reps @ 75%
1 x 9 reps @ 65%
1 x 12 reps @ 60%
% based on 1RM Deadlift
WOD
AMRAP 10
12 DBs Power Clean
12 / 9 cal Bike
12 Burpee Box Jump Overs, 24 / 20 in
Alternative Burpee over Bench
Rest 5 mins
AMRAP 10
12 Devil Press
12 / 9 cal Bike
12 Burpee Box Get Overs, 48 / 40 in
Alternative Burpee Box Jump Overs, 30 / 24 in
Goal: get 3+ rounds per AMRAP
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Session 2
(Optional)
Gymanstics Conditioning
For Quality
50 / 30 Bar Muscle Ups
Alternative 30 Chest to Bars
Every time you break complete:
10 Parallette Push-ups
Rest as needed between bar muscle-up sets.
Accessory Work
For Quality
5 mins Sorensen Hold on GHD or Bench
Alternative Superman Hold
Every time you break complete:
200 ft Suitcase Carry, pick load, L 100ft /R 100ft
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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