WOD

Ring Dip Skills (15 min)**buddy up in teams of 2, take turns at each stationa) start with 30″ boxes with toe assistance, progress to less assistance w/ box & good positions. 6-10 repsb) put boxes under matador bars for getting into & out of banded assist bar dips. 5-6 repsc) ring press out holds 3-5 […]

MAIN: OH Squat therapy & progressions A) E2MOM, for 12 min:Overhead squat therapy5 reps at the wall of overhead squats, inch closer every interval still focused on quality of movement.for remainder of 2 minutes, cycle through the following mobility:-reverse grip PVC pass thrus-theraband drills (include banded sotts press + wrist warming w/ band)-keg drill (dbl

Main AMRAP 20 min, in teams of 3, rotate when all stations are done each round:P1: 4 Sandbag over the shoulder (2L + 2R)P2: 8 Devil’s PressP3: 50 Double Unders Scaling:6: 150/125# sandbag, 50/35# DB, 50 DU5: 125/100# sandbag, 45/30# DB, 50 DU4: 100/75# sandbag, 40/25# DB, 25 DU3: 75/50# sandbag, 35/20# DB, 50 SU2:

Rest/Recover

Open Gym: 8am-10am

AMRAP 20: Teams of 2 (IGYG ea. movement)10 Dbl. DB Box Step Overs10 Dbl. DB Front Squats10 Dbl. DB Shoulder-to-Overhead 6/5: 50/35 lb. DB, 24″/20″ Box4/3: 35/25 lb. DB, 20″ Box2/1: 25/15 lb. DB, 20/12″ Box

MAIN 6 Sets (30 minutes)2:00 ON/3 OFFRun 200m (fast)Bike max distance time remaining*Goal is even splits across, so ~80% effort. Ensure quick transition from run to row*Walk during “rest time.” No sitting down.

Deadlifts! MAIN(a) Built to 75% of 1RM DL ( 6 minutes) (Take jumps of 45% x 3, 55% x3, 65% x 3, 70% x 3 on 90 second)(b) 5 x 5 Deadlift at 75-80% (Rest 2:30 between sets)(c) 4 sets FQ10 single DB Russian box step up (DB held behind kneck)10 GHD hip extension (weighted

MAIN (a) Weighted Pull-up/Pull-up Controlled Eccentric5 Sets on the 90 seconds:3 Weighted Pull-ups (increasing weight across)OR 3 Controlled eccentric (if you don’t have a strict pull-up)REST(b) AMRAP15500m Row7 Strict Pull-ups 6/5: 500m Row (sub-8 2K), strict pull-ups4/3: 400m row (8-10 2K), banded strict pull-ups2/1: 300m row (10+ 2K), ring row

Main E2MOM – Behind the Neck Push Jerk (11 sets, 22 mins)0: 3 @ 40%2: 3 @ 50%4: 3 @ 60%6: 3 @ 70%8: 2 @ 75%10: 2 @ 80%12: 2 @ 85%14: 2 @ 85%16: 2 @ 85%18: 5 @ 50-60%20: 5 @ 50-60%