WOD:

1) Every 3:00 x 5 sets: 10 Tempo (3.0.1) Dumbbell Bench Press

Start at a moderate load and build to a moderately tough set for the day. Focus on good control and a full 3 second negative on each rep.

2) Every 3:00 x 3 sets: 12/side Tall Kneeling Landmine Press

Work loads that are moderate and leave you with a couple extra reps in the tank at the end of each set. Perform all reps on 1 side before switching to the other.

3) Every 3:00 x 2 sets: 15/side Half Kneeling Bottoms-up Kettlebell Press

Keep it light and focus on your shoulder position and wrist control.

4) Every 3:00 x 3 sets: 30 Cable Rope Tricep Press Downs

Use a load that allows you to move without pause through the first 20 reps or so.

5) Single Arm Dumbbell Overhead Carry: 5 sets of 50m/side

Rest 60 seconds between sides, no additional rest between sets.

6) Ski Erg – 4 sets of:

• 6 minutes Easy

• 3 minutes Moderate

• 1 minute Hard

Work on holding consistent paces for each respective intensity. No reset between sets, one continuous 40 minute piece.

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