1 Minute Bike

1 Minute Row

1 Minute Sit-ups

1 Minute Air Squats

1 Minute AMRAP: 10 Ring Rows + 5 Push-ups

Silverback Primer

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)


• First of three iterations, next being a week from today

• Let’s set the baseline today for this set with our best movement

• We can increase the loading next week

Click Here For Demo Video


Push Press

4 Sets of 6

Rest Between Sets

Score is your last set !

Strict Gymnastics


Strict Chest to Bar Pull-ups/ band 

Strict Deficit Handstand Push-ups/ box / strict press 

Directly Into…


Strict Pull-ups

Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each

WOD NOT for time :

“Airplane Mode”

2 Rounds:

1,000 Meter Row

50 Wallballs (20/14)