WOD:

1) Deadlift: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start at 70% of your 1RM, or heavier than 4 weeks ago if you did this. Build as heavy as deemed fit.

2) Alternating Jumping Lunges: 5/side Every 2:00 x 5 sets

The goal for this movement should be maximum height. Don’t just do a little hop and switch your feet, jump as high as possible changing sides in the air and then repeat, this is a total of 10 reps. No weight should be used.

3) 10 minute AMRAP:

30 Abmat Sit-ups

15 Dumbbell Front Squats 25/15

Extra Work:

4) Farmers Carry: 400m

Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE