WOD:

1) 21 minute EMOTM:

Movement 1 – 2 Speed Deadlifts @ Lasts Week Weight + Red Bands

Movement 2 – 5 Broad Jumps

Movement 3 – 10-20 Calorie Row

For the Deadlifts use last weeks weight + Red Bands. Setup in the cage and perform the lifts with bands attached to pins. All 7 sets at the same weight. Broad Jumps  focus maximum distance as well as trying to land softly. Pick an output on the Row that takes you about 40 seconds.

2) 10 minute AMRAP:

30 Single-unders

20 Deadlifts 65/45

10 Ring Rows

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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