WOD:

1) Every 1:30 x 7 sets:

10 Bench Ski Jumpers

+

30 second Bench Hip Thrust Hold

Bench Ski Jumpers…hands on the front of the Bench, jump back and forth over the bench, 5 reps each direction. Hip Thrust hold is no loading, focus on maintain a neutral spine and Glutes active.

2) Every 1:30 x 7 sets:

50ft Double Kettlebell Farmers Carry

+

30 second Double Kettlebell Front Rack Hold

Use the same loading for both pieces and perform as a complex without putting the Kettlebells down.

3a) 5 minute AMRAP:

15 Wall Balls 14/8

10 Knees-up

5 Sumo Deadlift High-pulls 75/55

Rest 2 minutes

3b) 5 minute AMRAP:

15 Wall Balls 14/8

10 Knees-up

5 Sumo Deadlift High-pulls 75/55

Focus on your pacing for this piece. The goal should be to get the same scores one each piece while still maximizing output.

Extra Work:

4) Seated Rope Cable Face Pulls: 4 sets of 20

Rest 90-120 seconds between sets. Work light and focus on positioning.

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