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 70/53

20 Box Jump Overs 24/20

Extra Work:

3) Barbell Roll-outs: 4 sets of 10

Rest 90-120 seconds between sets.

4) Assault Bike: 20 x 1:00 ON/1:00 OFF

This is total of 40 minutes long. Pay attention to your wattage, OFF wattage should be 50% of your work wattage. Goal here is consistency. A hard pace to shoot for would be 2x Bodyweight in wattage ON, 1x Bodyweight in wattage OFF.

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