WOD:

1a) 0:00 – 7:00 – 7 minute Up Ladder:

3 Dumbbell Thrusters 25/15

2 Rope Sit-to-stands

Workout  is performed 3+2, 6+4, 9+6, 12+8, 15+10, and so on until 7 minutes is up.

1b) 10:00 – 17:00 – 7 minute Up Ladder:

3 Dumbbell Hang Squat Cleans 25/15

3 Box Jump Overs 24/20

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.

1c) 20:00 – 27:00 – 7 minute Up Ladder:

3/side Alternating Dumbbell Plank Rows 25/15

20 Heavy Rope Single-unders

Workout is performed as 3+20, 6+40, 9+60, 12+80 and so on until 7 minutes is up.

Extra Work:

2) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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