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WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

5 Single Arm Dumbbell Strict Press @ 1-0-2 Tempo +

5/side Single Leg Box Jumps

Pick weights/efforts you can maintain for all 7 sets. Focus on that 2 second tempo down on the Dumbbell Press.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

5/side Single Arm Dumbbell Plank Row @ 1-0-2 Tempo +

10 Ball Slams

Pick weights/efforts you can maintain for all 7 sets. Focus on that 2 second tempo down on the Plank Row.

2) 10 minute AMRAP:

200ft Single Arm DB OH Lunge 35/25 or 64 Alternating Steps

50 Single Arm DB Box Step-ups 35/25 @ 24/20

50 Single Arm DB STOH 35/25

10 Wall Climbs

Scale as needed.

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