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WOD:

1) Every 3:00 x 7 sets:

3 Deadlifts +

6 High Box Jumps +

12 D-Ball Bear Hug Squats

Perform this as a Superset. Start at a moderate weight Deadlift and build the weight each set as deemed fit. Box Jumps take your time, step down, reset between reps, D-Ball work with whatever loading is appropriate. This is not for time, but perform it with intention moving from one movement to the next swiftly.

2) 10 minute AMRAP:

20 Kettlebell Swings 35/26

10 Burpees

Extra Work:

3) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Use a weight that you can do Strict for the firs 10 reps, and then use a little momentum for the other 10 reps.

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