WOD:

1) Bench Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be at 80%> of the day’s 3RM.

2) Deadlift: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be at 80%> of the day’s 3RM.

3) 5 rounds AQAP:

30/25 Calorie Row

20 Kettlebell Swings 70/53

10 Burpees

Rest 5 minutes

Keep track of time and attempts to complete each round.

4) Strict Deficit Handstand Push-ups: 10 minute EMOTM

You pick the reps and deficit…pick something you can be consistent for across the 10 sets.

5) D-Ball Bear Hug Carry: 400m @ 150/100

Keep track of time and number of drops to complete.

6) Hollow Position: Accumulate 3 minutes

Keep track of time and attempts to complete.

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