WOD:

1a) Strict Press: 4 sets of 8

Warm-up to a tough but manageable weight. Keep the weight flat for all 4 sets. Rest 90 seconds before hitting Part B.

1b) Wide Grip Strict Pull-up: 4 sets of 3

Warm-up to a working set. Goal is to build to a 3RM. Rest 90 seconds before hitting Part A.

2) Yoke Carry: 6 sets of 50ft

Rest 2-3 minutes between sets. Build to a heavy unbroken set for the day.

3) 60 minute EMOTM:

A – 60 seconds Single Unders

B – 100ft Dual Kettlebell Front Rack Carry 70/53

C – 15/12 Calories Rower

D – 30 second Hip Extension Hold @ Parallel

E – 15/12 Calories C2 Bike

For the Hip Extension Hold add load as deemed fit. Scale as needed.

4) 3 sets of:

8/side Tall Kneeling Landmine Press

8/side Pallof Press Hold + Walk Out + Back

20/side Arm Banded Rows + Kettlebell in Opposite Front Rack

For quality, not for time. Rest as needed between movements.

5) 1 set of:

50 Dumbbell Floor Press 20/15

40 Dumbbell Alternating Curls 20/15

30 Dumbbell Strict Press 20/15

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