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WOD: 3 sets
10 Sandbag Cleans (70/35kg)/ DB Power Clean 30/22.5kg
20 GHD Sit Ups/ Anchored Situps
30/24 Calorie Ski/ Row
-rest 1:1 between sets-

-straight into-

3 sets:
10 Double Dumbbell Deadlifts (2×30/22.5)
20 Toes to Bar
30/24 Calorie Row/ Ski
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is designed to test your core and grip endurance through vigorous hinge-dominant movements. Controlling your breathing and cadence will the key to sustaining or increasing pacing across sets.

How it should Feel: MUSCULAR ENDURANCE and GASSY! After the first two movements that ski/row is going to start to feel like a baseball bat to the stomach.

WORKOUT STRATEGY & FLOW
Sandbag Clean to Shoulder: Moderate-heavy weight where the goal should be to stay aggressive while completing 1 rep every 3-5 seconds.

GHD Sit Up: Non-stop while giving a slight pause at the top to breathe.

Ski / Row: Pacing should be moderately fast while using the first few calories to groove in. Breathe through the motion and focus on using total body. Try and finish under 1:45 for each ski/row.

Dumbbell Deadlift: Weight is on the heavier side so these will become more challenging if you aren’t keeping good form. Focus on a vertical torso and breathing.

Toes to Bar: No more than 3 sets here. It will be tough to judge where your abs are at. Regardless, stay aggressive on the sets and focus on a strong kip every rep.

Strength & Skill

4 Rounds

10 Strict Pullups Max Reps – maintain quality
8-10 Heavy Ring Rows
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
Alternating Tall Plank Knees to Elbows 12 each side
Alt hands to toes 12 each side

-Rest 2-3 min between rounds-