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WOD:

1) Deadlift: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Use this as an opportunity to build to a heavy single for the day. Be smart and safe.

2) Good Morning: 10 Reps Every 2:00 x 5 sets

Perform these on a running clock once your Deadlifts are finished. Focus on positioning over load.

3) 3 rounds AQAP:

400m Run

21 Dumbbell Thrusters 15/10

7 Burpee Jumping Pull-ups

For the Burpee Jumping Pull-up, perform a Burpee, then step-up onto a platform that allows you to perform a Jumping Pull-up and repeat.

Extra Work:

4) Single Arm Dumbbell Overhead Carry: 4 sets of 50m/side

Rest 90-120 seconds between sets. Use a weight you can carry unbroken.

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