WOD:

1) Every 1:30 x 7 sets: 3 Bench Press

Warm-up as needed. Start around 60% of your 1RM. Use this as an opportunity to establish a current 3RM.

2) Every 1:30 x 7 sets:

5 Strict Pull-ups

+

5/side Single Arm Kettlebell Rows

We want maintainable output here, so be smart with your scaling. You should probably either have the capacity, or use an assistance that would allow you to perform 10-12 Strict Pull-ups at the start if you want to be able to maintain this as unbroken sets.

3) AQAP:

150 Wall Balls 14/8

Extra Work:

4) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over load.

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