Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Box Step Ups

1:00 Row

10 Thread the Needle

10 Kneeling Lat Stretch

10 Ring Rows

 200M jog

High Knees 30’

Butt Kickers 30’

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows , Kipping Pull Ups or ring rows

WOD:

With a running Clock:

0:00-7:00, complete…

 -1000/850M Ski Erg, then

 -Max reps in remaining time: Handstand Push-ups

7:00-12:00 -Rest-

12:00-19:00, complete…

 -1200/1000M Row

 -Max reps in remaining time: Pull Ups

19:00-24:00 -Rest-

24:00-31:00, complete…

 -800M Run

 -Max reps in remaining time: Box Jumps (24″/20″)

Score = total HSPU/Pull Up/Box Jump reps

Pic courtesy of Performance Lab.

Not gonna lie, this pic very well may be the way you look at the end of this one.  A trifecta of cardio buy-ins followed by max reps on three separate movements.  Aim to get at least 2 minutes of time each section to work on the max rep movements.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

 Box height -> 20/16 -> as needed

Running -> 60/45 Cal Echo Bike

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 min per side

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

5 Inchworm Push Ups

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pull Movement this cycle will be the Clean Deadlift.

The clean deadlift is the most basic strength builder for the pull of the clean. It resembles a standard deadlift to large degree, but the big difference is that the positions, posture and balance match that of a clean, rather than allowing the higher hips, balance toward the heels, and potentially rounded back of a standard or powerlifting deadlift. Set the clean starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, clean-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips as you finish extending the legs into a standing position.

At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned back very slightly—any backward lean should be from the hip, not hyperextension of the lower back.

WOD:

For Time:

80 Bench Press, 115/80 or 65-70% of 1RM

* Every time you break complete:

10 Dumbbell Bent Over Rows, 35/25 lbs

— then —

5 min Rest

— then —

80 Dual DB Deadlifts (50/35)

* Every time you break complete:

10 Bench Dips

-Time Cap – 20 Min-

Video courtesy of Marcus Filly.

Be smart on how many reps you want to get done right out of the gate.  Going for a monster set could make fatigue set in rather quickly.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

DB Bent over Row weight -> 25/15 -> as needed (ELITE: 50/35)

DB for Deadlifts -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Scorpion Stretch – 1 Min per side

Iron Cross – 1 Min per side