WOD:

1) Every 1:30 x 14 sets:

Odd – 10 Deadlifts + 5-10 Box Jumps

Even – 10 Dumbbell Arnold Press + 5-10 Squat Thrusts

Pick moderate loads that you can maintain for all 7 rounds. Goal on the Deadlifts is to work cycling and tempo to build capacity for conditioning work. You pick the reps on the secondary conditioning movement.

2) 8 minute AMRAP:

21 Wall Balls 14/8

7 Rope Sit-to-stand

Extra Work:

3) Dog Sled Push: 10 x 25m

Rest 90 seconds between efforts. These should be heavy, grinder pushes.

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