WOD:

1) Every 1:30 x 14 sets:

Odd – 5 Barbell Push Press + 5-10 Ring Rows

Even – 5-10 Push-ups + 5 Bent Over Barbell Rows

Warm-up as needed. One barbell for this. Perform the Push Press from the floor. Pick reps you can maintain for the bodyweight movements. Build/change weights on the Barbell movements as deemed fit.

2) 4 rounds AQAP:

30 Kettlebell Swings 35/26

10 Burpees

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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