WOD:

1) Sumo Deadlift: 3 Reps Every 1:00 x 7 sets

Warm-up as needed. Start at a moderate weight and build as heavy as deemed fit. Perform all reps from a Dead Stop.

2) Russian Kettlebell Swing: 15 Reps Every 1:00 x 7 sets

Pick a weight you can maintain for all 7 sets. Focus on positioning and good loading of the hamstrings.

3) Banded Hamstring Curl: 10 Reps Every 1:00 x 7 sets

Focus on positioning and activation over tension.

4) 9 minute AMRAP:

15 Dumbbell Thrusters 25/15

3 Rope Sit-to-stand

Extra Work:

4) Single Arm Dumbbell Row: 20-16-12-8

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible. Keep it strict.

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