WOD:

1) 20 minute EMOTM:

1 – 3 Deficit Deadlifts

2 – 15-20 Russian Swings

3 – 10 Dumbbell Floor Press

4 – 5/side Single Arm Kettlebell Upright Row

For the deficit Deadlifts stand on a plate 1-3″ high…be mindful if you don’t have the mobility for this than just pull from the normal Deadlift height. Build loading on your Deadlift as deemed fit. For the other 3 movements pick reps/weights that you can maintain for all 5 sets.

2) 8 minute AMRAP:

12 Front Squats 65/45

12 Shoulder-to-Overhead 65/45

12 Ring Rows

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any skill, drill, etc. related to developing a Rope Climb.

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