WOD:

1) Every 1:30 x 7 sets:

3 Deadlifts

+

100m Sprint

Warm-up as needed. Make the Deadlifts heavy and build as deemed fit. Make sure you warm-up the run properly, and don’t go full sprint the first few sets.

2) Every 1:30 x 7 sets:

50m Farmers Carry

+

7 D-Ball Good Mornings

Pick weights you can maintain for all 7 sets. Farmers Carry should be a weight you can perform unbroken.

3) 12 minute AMRAP:

15 Box Jump Overs 24/20

12 Ring Rows

9 Front Squats 65/45

Extra Work:

4) Double Kneeling Single Arm Dumbbell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible.

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