WOD:

1) Deadlift: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Use this to establish a 3RM.

2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets

Load as deemed fit. Focus on positioning and loading the hamstrings and low back appropriately.

3) AQAP:

30-24-18-12-6 Wall Balls 14/8

15-12-9-6-3 Dumbbell Hang Power Cleans 35/25

Extra Work:

4) D-Ball Box Step-ups: 4 sets of 10/side

Rest 2-3 minutes between sets. Alternate legs each rep. Setup box height so knee is in line with hip. Build as heavy as deemed fit.

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