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WOD:

1) Incline Bench Press: 5 sets of 8

Warm-up as needed. Rest 2-3 minutes between sets. You choose the incline angle.

2) AQAP:

400m Kettlebell Farmers Carry 70/53

200m Sled Drag 245/175

100m Sandbag Carry 200/150

Scale as needed.

3) 28 minute EMOTM:

1 – 5-10 Strict Ring Dips

2 – 100ft Bear Crawl

3 – 10-20 Freestanding Handstand Hold

4 – 10-20 Calories Ski Erg

Pick efforts/reps that you can maintain for all 7 cycles. For the Bear Crawl go slow, focus on getting maximal loading into your shoulders.

4) Strict Toes-to-bar: 4 sets of 10-15 reps

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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