WOD:

1) 20 minute EMOTM:

Odd – 1 Sumo Deadlift

Even – 8 Double Bent Over Dumbbell Rows

Warm-up as needed. Reference last week for loading for your Deadlift. Build as heavy as deemed fit. Pick a difficult weight for the Rows, but something you can maintain for all 10 sets.

2) 10 minute AMRAP:

10 Ball Slams 40/30

30 Single-unders

Extra Work:

3) Knees-up: 10 minute EMOTM

Use this as a skill session to work on your kipping movements.

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