WOD:

1) Every 1:30 x 7 sets: 7 Double Kettlebell Deadlifts

Warm-up as needed. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

5/side Single Leg Kettlebell Deadlifts

+

5-10 V-Ups

Focus on positioning over loading on both movements. Move smooth, slow, and controlled.

3) 3 rounds AQAP:

18 Ring Rows

15 Thrusters 45/35

12 Bar Facing Burpees

Extra Work:

4) Double Kettlebell Front Rack Box Step-ups: 4 sets of 10/side

Rest 2-3 minutes between sets. Setup the box so your knee and hip are in line when on the box. Perform all reps on 1 side before switching to the other.

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