WOD:

1) Every 1:30 x 14 sets:

Odd – 6 Deadlifts

Even – 12 Double Russian Kettlebell Swings + 30 second Front Plank

Warm-up as needed. Start at a moderate weight for your Deadlifts, and build as deemed fit. For the swings pick a weight that you can maintain for all 7 sets.

2) 9 minute AMRAP:

15-12-9 Thrusters 45/35

15-12-9 Ring Rows

50 Heavy Rope Single-unders

Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position over speed.

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