Hey, GWOD-ers, welcome to the new cycle of GWODs! This fun, strength-based cycle is programmed by Rog Law and Nia Shanks, two of the best and brightest in the training game. Got questions? Email us at gwod [at] greatist.com!

For a warm-up, we recommend a few minutes of foam rolling followed by:

Wall Ankle Mobilization: 8 reps per leg 
Wall Hip Flexor Mobilization: 8 reps per leg 
Scapular Wall Slides: 10 reps 
Split Stance Adductor Mobilization: 8 reps per leg 
Quadruped Extension-Rotation: 8 reps per side 
Supine Bridge: 10 reps 
Pullback Buttkicks: 5 reps per leg 
High Knee Walk: 5 reps per leg

2 days/week:

(Note: The below are supersets, so perform repititions in A1 then immediately perform A2. Rest, then repeat for the required sets)

A1) Barbell Squat – 3 x 5
A2) Chin Up – 3 x as many as possible (leaving 1-2 reps in the tank each set)

B1) Dumbbell Squeeze Press – 3 x 15
B2) Barbell/Dumbbell Romanian Deadlift – 3 x 10

C1) Single Leg Hip Thrust – 3 x 10 each leg
C2) Cable Face Pulls – 3 x 15-20

D1) Dumbbell Curls – 2 x 15-20
D2) Tricep Pushdowns – 2 x 15-20

E) Two Hand Kettlebell/Dumbbell Swings – 3 x 30 sec