WOD:

1) 21 minute EMOTM:

1 – 3 Deadlifts

2 – 10 Box Jumps 24/20

3 – 30 second Front Plank

Deadlifts start around 60% and build as heavy as deemed fit. Box Jumps step down between reps.

2) 9 minute AMRAP:

9 Ring Rows

18 Kettlebell Swings 35/26

36 Heavy Rope Single-unders

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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