WOD
1) Three rounds for quality:
Overhead Squats x 8-10
Rest 10-15 seconds
Hollow Out x60 sec, or GHD Sit-Up x15
Rest as Needed
Full depth (hips below knees) with bar is required before increasing load. If it’s a mobility issue, skip OHS and Mid-line work to focus on mobility.
2) In teams of two, partners alternate rounds to complete three each:
30 Kettlebell Swings (24/16 kg)
30 Double Unders
30 Walking Lunges
COMP
1) For time:
40 Wallballs (20/14 to 12 ft)
20 Chest-to-Bar Pull-Ups
30 Wallballs
15 Chest-to-Bar Pull-Ups
20 Wallballs
10 Chest-to-Bar Pull-Ups
10 Wallballs
5 Chest-to-Bar Pull-Ups
2) Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.
3A) Bent-Over Barbell Row 2×8@ 2111
Rest 60 seconds
3B) Weighted Supinated-Grip Pull-Ups 2×6@ 21X0
Rest 60 seconds
3C) Glute-Ham Raises 2×8@ 3011
Rest 60 seconds