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WOD:

1) 21 minute EMOTM:

1 – 10 Dumbbell Bench Press

2 – 3/side Dumbbell Plank Rows

3 – 50ft/side Single Arm Dumbbell Overhead Carry

Pick weights you can maintain for all 7 cycles. We’ll be working volume Dumbbell Bench Press for the next few weeks, so pay attention to your loading so you can look to make progress on it.

2) 7 minute AMRAP:

5 Deadlifts 135/95

10 Knees-up

30 Heavy Rope Single-unders

Extra Work:

3) Single Arm Dumbbell Upright Row: 4 sets of 8/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