WOD:

1) 21 minute EMOTM:

Movement 1 – 3 Push Press

Movement 2 – 30 second Ring Support

Movement 3 – 5-10 Toes-to-bar

Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. For your hanging movements focus on keeping the body as tight as possible, no swinging.

2) 10 minute AMRAP:

15 Kettlebell Swings 70/53

30 Double-unders

Extra Work:

3) Barbell Roll-outs: 4 sets of 10

Rest 90-120 seconds between sets.

4) Ski Erg – 5 rounds:

500m Hard

500m Easy

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