WOD:

1) Every 3:00 x 7 sets:

7/side Single Arm Kettlebell Upright Row +

50ft Bear Crawl +

20-30 second Hanging Knee-up Hold

Pick weights, efforts, etc. that you can maintain for all 7 sets. These are not for time, but move with intent between movements.

2) 10 minute AMRAP:

10 Deadlifts 75/55

10 Push-ups

Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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