WOD:

1) 20 minute EMOTM:

Odd – 50m Sled Drag

Even – 50m Farmers Carry

Pick loading that forces you to takes approximately 30-40 seconds to complete each piece.

2) 10 minute AMRAP:

10 Ball Slams 40/30

10 Ring Rows

Extra Work:

3) Kettlebell Overhead Carry: 8 x 50m

Rest 60 seconds between sets. Load as heavy as possible.

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

https://www.youtube.com/watch?v=xmPSrcxHgRU