WOD:

1) 21 minute EMOTM:

Movement 1 – 2 Push Press

Movement 2 – 30 second Ring Support

Movement 3 – 5-10 Strict Pull-ups

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. Pick a rep range and if needed assistance that will provide you with maintainable output for all 7 sets of Pull-ups

2) 3 rounds AQAP:

400m Run

20 Kettlebell Swings 35/26

20 Box Jump Overs 24/20

Extra Work:

3) Barbell Roll-outs: 4 sets of 10

Rest 90-120 seconds between sets.

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